January 18, 2022
Part 1Squat Clean & Jerk 1×1 Part 1 today is taking 15-minutes to build to a heavy single in the squat clean & jerk. Anyone who struggles to receive in a full squat should keep the loading light enough to focus on this transition, keeping it fast and smooth. The goal is to build in […]
January 17, 2022
For time:20 Deadlifts, 225/155 lbs30 Bar Facing Burpees40 Wall Balls, 20/14 lbs30/24 Bike Calories— Rest 2 mins —40 Wall Balls, 20/14 lbs20 Deadlifts, 225/155 lbs30/24 Bike Calories30 Bar Facing Burpees–– Rest 2 mins —30/24 Bike Calories40 Wall Balls, 20/14 lbs30 Bar Facing Burpees20 Deadlifts, 225/155 lbs Goal: Complete each interval in under 9 min and […]
January 15, 2022
8am-10am: Open Gym10am: Group WOD Teams of 2 – For time:45 Box Jumps, 24/20 in15 Hang Power Cleans, 225/155 lbsMed Ball Run, pick load, 400 m30 Box Jumps, 30/24 in30 Hang Power Cleans, 185/125 lbsMed Ball Run, pick load, 400 m15 Box Jumps, 36/30 in45 Hang Power Cleans, 135/95 lbsMed Ball Run, pick load, 400 […]
January 14, 2022
For time:50/40 Row Calories40 Goblet Squats, 53/35 lbs30 Toes-to-bars— Rest 2 mins —30 Toes-to-bars40 Goblet Squats, 53/35 lbs50/40 Row Calories Goal: Sub 10 min on each interval This is our interval workout for the week. This workout involves some higher rep schemes and although the rep schemes are higher we want you to push the […]
January 13, 2022
For time:10 Push Press, 165/115 lbs5 Rope Climbs8 Push Press, 165/115 lbs4 Rope Climbs6 Push Press, 165/115 lbs3 Rope Climbs4 Push Press, 165/115 lbs2 Rope Climbs2 Push Press, 165/115 lbs1 Rope ClimbGoal: Sub 10 min A simple couplet today with some descending reps. The push press weight is moderately heavy and should be a real […]
January 12, 2022
Wendler Back Squat – Week 3 Back Squat 1×5 at 75% 1RMBack Squat 1×3 at 85% 1RMBack Squat 1×1+ at 95% 1RM Week 3! A reminder that these percentages are based on 90% of your 1RM. This week we will be working in reps of 5, 3 & 1. The last set will have you […]
