February 21, 2022
Wendler Back Squat – Week 9Back Squat 1×5 at 75% 1RMBack Squat 1×3 at 85% 1RMBack Squat 1×1+ at 95% 1RM Week 9 of our 5/3/1 progression! This is the last week of our progression and then we will be testing the back squat next week. Reminder that these percentages are based off of 90% […]
February 19, 2022
8am-10am: Open Gym10am: Group WOD5 rounds for time of:15 Burpee Over DumbbellsSingle Arm Overhead Walking Lunge, 50/35 lbs, 50 ftGoal: Sub 12 minutes A spicy 5 rounder today! The burpee over the dumbbell will be the crux to this workout and ideally, you are pushing the pace with these. The single arm overhead walking lunge […]
February 18, 2022
Part 11x [ 1 Hang Power Snatch + 1 Snatch ]Find a “perfect” heavy single for the day. Take 1 set every 1:30 We have a two-part workout today and part 1 is going to have you working to a heavy complex for the day. This is intended to be a primer for you as […]
February 17, 2022
Wendler Back Squat – Week 8Back Squat 1×3 at 70% 1RMBack Squat 1×3 at 80% 1RMBack Squat 1×3+ at 90% 1RM Week #8 of our 5/3/1 progression! Reminder that these percentages are based off of 90% of your max with an additional 10 lb increase from week 4! So a total of 20lbs from the […]
February 16, 2022
5 rounds for time of:21/17 Bike Calories14 Box Jump Overs, 24/20 in7 Toes-to-bars Goal: Sub 15 min No barbell today in this workout, but it’s an excellent one to push the pace on conditioning. The bike shouldn’t take any more than 90 seconds so adjust accordingly. Box jump overs are all too easy to slow […]
February 15, 2022
Every 1 min for 25 mins, alternating between:20 DU’s + 2 Thruster (95/65)20 DU’s + 2 Thruster (105/70)20 DU’s + 2 Thruster (115/75)20 DU’s + 2 Thruster (125/85)…Continue adding 5-10lbs each minute until minute 13 then work back down. Great workout to get you lifting “heavy” without it having to be a heavy day. This […]
