May 11, 2022
Part 11 Power Clean + 1 Push Jerk Take 12 minutes to build to a heavy single for the day. Continue to build in weight so long that you are feeling good and moving well. Take between 6-8 working sets. Part 2Complete as many rounds as possible in 15 mins of:3 Push Jerks, 185/125 lbs6 […]
May 10, 2022
For time:50 Chest-to-bar Pull-ups100 Overhead Squats, 75/55 lbs200 Double Unders Goal: Sub 12-minutes A simple work out today straight through, with higher reps. Depending on your capacity with the chest to bar pull up I would suggest breaking these into reasonable sets. This will be important when it comes to shoulder fatigue in the overhead […]
May 9, 2022
Build the Base EMOM x 30 mins, alternating between:15/12 Row Calories10x [ 1 Box Jump + 1 Air Squat ]15/12 Bike Erg Calories15-20 Russian Kettlebell Swings, 70/53 lbsRest 1 min Our build the base work out today has you moving for 30 minutes in the form of an EMOM. The calorie row and bike should […]
May 7, 2022
8am-10am: Open Gym10am: Group WOD Team “Linda”10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 315/220 lbsBench Press, 185/125 lbsSquat Clean, 155/105 lbsComplete in teams of 2. You go, I go fashion. Taking a classic benchmark workout and making it a team effort. This will still be the same amount of volume as the individual version but essentially an […]
May 6, 2022
For time:9 Bar Muscle-ups18 Push Press, 135/95 lbs100 Double Unders9 Bar Muscle-ups15 Push Press, 135/95 lbs80 Double Unders9 Bar Muscle-ups12 Push Press, 135/95 lbs60 Double Unders9 Bar Muscle-ups9 Push Press, 135/95 lbs40 Double Unders Goal: Sub 15-minutes A triplet today that has some descending reps when it comes to the push press and double under […]
May 5, 2022
Build the Base Buy-in60/48 Bike Erg Calories AMRAP 20 mins of:6 Strict Toes-to-bars12 Kettlebell Swings, 70/53 lbs18 Goblet Walking Lunges, 70/53 lbs Buy-out60/48 Bike Erg Calories Our build the base today is book ended with a higher rep calorie count on the bike. This means you will want to pace the bike leading into the […]
