February 7, 2022
4 Rounds:AMRAP in 3 mins of:12 Wall Balls, 20/14 lbs4 Clean & Jerks, 155/105 lbsRest 1 min between each cycle.For each cycle restart the AMRAP. Working on another interval workout today with shorter rep ranges. The three minutes is going to go relatively quick so don’t be afraid to push the pace. Make it a […]
February 5, 2022
8am-10am: Open Gym10am: Group WOD 5 rounds for time of:Sled Drag, pick load, 100 ft4 Manmakers, 35/20 lbsHandstand Walk, 30 ft Complete at RPE 6-7 out of 10 (60-70% effort) Take note of the suggested pacing on this workout. This could be an easy one to really get after, but remember the goal is still […]
February 4, 2022
Reverse 3 Position Clean & Jerk 1-1-1-1-1 This is a reverse 3 position clean and jerk which means you will be taking the first rep from the floor, the hang position, and then from the high hang. Once you have completed one rep in each position you will take the weight overhead by doing a […]
February 3, 2022
3 Rounds for quality of:10 Single Arm Dumbbell Deadlifts (right), pick loadSuitcase Carry (right), pick load, 50 ft10 Single Arm Dumbbell Thrusters (right), pick load20/17 Bike Calories10 Single Arm Dumbbell Deadlifts (left), pick loadSuitcase Carry (left), pick load, 50 ft10 Single Arm Dumbbell Thrusters (left), pick load Some unilateral work in a variety of movements […]
January 2, 2022
Deload week continues… Stretch & Strengthen Lower Body Stretch2 x 8/side Eccentric Lateral Lunges (5 sec lowering)2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)2 x 10 Eccentric Calf Raises (5 sec lowering) Lower Body Strengthen2 x 10/side Tempo Split Squats (3 sec down/up)1 x 30 Banded Air Squats2 x 12/side Single Leg Glute Bridges […]
