October 23, 2021

4 rounds for max reps of:Partner 1 do:1 Rope Climb2 Shuttle Runs, 10 m down & back1 Rope ClimbPartner 2 do:AMRAP of:7 Dumbbell Squats, 50/35 lbs7 Toes-to-bars Tackling a few couplets with the rope climb and run being the “rabbit”. Partner 1 completes 1 rope climb, then the shuttle run, and back to the rope […]

October 22, 2021

5 rounds for time of:20 Dumbbell Snatches, 50/35 lbs20 Burpees Goal: Sub 17 min We are going to be tackling some unilateral work throughout each week and this is one of those workouts. The snatch weight should something you’re able to cycle through confidently and with good position. The burpees will be easy to want […]

October 21, 2021

Part 1Push Press1×1 10 min to find a heavy single. We have a two-part session today and part one will have you working to a heavy single in the push press. Ultimately, this is intended to prime you for the workout. Start with an empty barbell and take one set every 1-2minutes as needed. The […]

October 20, 2021

Part 1Front Squat 4-12 Find a heavy set of 4 then back off to a heavy set of 12 in 20 minutes. We are starting with a front squat wave by working both a small rep and high rep set. This will allow for lower volume while still getting some substantial weight on the barbell. […]

October 19, 2021

Each for time:Row 2000m – rest 4 minsRow 1500m – rest 3 minsRow 1000m – rest 2 minsRow 500 m Complete at an RPE of 7-8/10 (70-80% effort) on each interval. Time Domains:2000m (8-9min)1500m (6-7min)1000m (4-5min)500m (2-3min) Working on some single modality conditioning today with the rower. The descending distances should allow you to keep […]

October 18, 2021

50-35-20 reps, for time of:Wall Ball, 20/14 lbsPull-up Goal: Sub 10 min This is a classic workout from years ago on .com. Definitely some higher volume work on the pull up so be aware of this going into the workout. Take the reps back if needed. A descending rep scheme should keep you moving but […]