April 9, 2022
Complete in teams of 2 For time:50 Row Calories50 Box Jump Overs, 24/20 in50 Deadlifts, 180/120 lbs50 Partner Wall Balls, 20/14 lbs50 Synchronized Push-ups50 Partner Wall Balls, 20/14 lbs50 Deadlifts, 180/120 lbs50 Box Jump Overs, 24/20 in50 Row Calories Goal: Sub 21 minutes This workout has you sharing reps evenly except for the push-ups which […]
April 8, 2022
Part 1Power Snatch 1×3 Part one will have you taking 10-minutes to find a heavy set of three power snatches. This is more or less a primer as you head into the workout but it will also allow you to work on the skill of weightlifting. At no point should you be reaching failure. We […]
April 7, 2022
Heavy Day! Bench Press 10-8-6-4-2 Heavy day is on deck for today! We have a bench press which is always a fun lift to visit. This will have you working in a descending rep scheme and ideally working up in weight with each set. Each set should feel hard but manageable. We will be working […]
April 6, 2022
Complete as many rounds as possible in 15 mins of:21 Toes-to-bars15 Dumbbell Push Press, 50/35 lbs9 Front Squats, 185/125 lbs45 Double Unders Goal: 4 + Rounds The crux of this workout will surprisingly be the toes to bar for many of us. This means that breaking the reps up early on would be a smart […]
April 5, 2022
For time:Run, 1 mi10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs20 Kettlebell Goblet Box Step-ups, 53/35 lbsRun, 1200 m10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs20 Kettlebell Goblet Box Step-ups, 53/35 lbsRun, 800 m10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs20 Kettlebell Goblet Box Step-ups, 53/35 lbsRun, 400 m Goal: Sub 30-minutes […]
April 4, 2022
For time:21 Pull-ups9 Squat Cleans, 155/105 lbs18 Chest-to-bar Pull-ups6 Squat Cleans, 185/125 lbs15 Ring Muscle-ups 3 Squat Cleans, 225/155 lbs Goal: Sub 9-minutes A great workout that gets progressively more difficult as we go along. Ideally we can complete the pull ups in no more than three sets, chest to bar pull-ups in no more […]
