May 25, 2022
Heavy Day Sumo Deadlift 3-3-3-3-3 Heavy day today involves some pulling from the floor. Each set should be challenging but also work to avoid failure. You can choose to work up in weight or use the same challenging weight for each set. Take one set roughly every 2:30-minutes. Score your heaviest successful lift for each […]
May 24, 2022
For time:Run, 400 m100 Wall Balls, 20/14 lbs50 Toes-to-bars25 Front Squats, 155/105 lbsRun, 400 mGoal: Sub 18 minutes Another for-time workout today although this one will be a bit longer. This workout is going to be all about pacing appropriately and leg stamina. The run should be a strong but steady pace allowing you to […]
May 23, 2022
For time:60 Clean & Jerks, 135/95 lbs Every 1 min (starting at 1:00) complete:5 Box Jump Overs, 24/20 in Goal: Sub 13 minutes Nothing like double “Grace” and some box jumps on the minute to start your Monday! Try to use the same weight you would on the clean a jerk for regular “Grace” which […]
May 21, 2022
8am-10am: Open Gym10am: Group WOD With a Buddy…5 rounds each for time of:60 Double Unders30 Air Squats15 Shoulder-to-Overheads, 135/95 lbs Team workout today is going to be a fun one that has you working in a you go, I go fashion between rounds. While one athlete is working the other is resting. DU’s ideally are […]
May 20, 2022
21-15-9 Burpee Pull-upDeadlift, 265/185 lbsCalorie BikeGoal: Sub 12 minutes A simple triplet today allowing for some high intensity work. The burpee pull up will be one of the slowest of the movements and should have you pacing but also working hard. Deadlift loading is on the heavier side but a weight that should allow you […]
May 19, 2022
3 rounds for time of:40 Med Ball Cleans, 20/14 lbs20 Toes-to-barsRun, 400 mGoal: Sub 15 min Our three round workout today is simple and it has the potential to be quite challenging. The med ball clean is always a sneaky movement and should have you focusing on bending your knees enough in the pull off […]
