August 15, 2022

21-15-9 Bike CalorieDeadlift, 315/225 lbsGoal: Sub 8 mins Starting the week off with a fast workout that is going to challenge you with intensity and loading. You should be able to complete each round of the deadlift in no more than 3-4 sets. Adjust loading as needed to accomplish this. The bike will vary depending […]

August 13, 2022

8am-10am: Open Gym10am: Group WODComplete as many rounds as possible in 10 mins of:Walking Lunge, 50 ft20 Plate Ground-to-Overheads, 45/25 lbs10 Feet Elevated Push-ups50 Plyo Skiers Short AMRAP on deck for today! Bodyweight and light loading today. Don’t go bananas on this workout but keep a strong and steady pace throughout. The lunge is unloaded […]

August 12, 2022

Part 1Bench Press: 1×1 Building to a heavy single at the start of a 15-minute clock, take one rep roughly every 2-minutes – :90seconds. Ideally, we are avoiding failure and working toward something that is heavy. Part 2Every 3 mins for 15 mins do:12 Deadlifts, 155/105 lbs9 Hang Power Cleans, 155/105 lbs6 Push Jerks, 155/105 […]

August 11, 2022

Mobility & Recovery SessionFor quality:Monostructural Cardio, 10 mins–then–Couch Stretch, L 2 mins/R 2 minsGlute Roll, L 2 mins/R 2 minsFoam Roll It Band, L 2 mins/R 2 mins–then–3 rounds of:10 Banded Walks10 Banded Backward Walks10 L/10 R Banded Lateral Walks10 Banded Squats10 L/10 R Lying Side Raises10 L/10 R Side Lying Clamshells–then–Banded Shoulder Stretch, L […]

August 10, 2022

4 rounds for quality of:10 R Turkish Sit-ups, 53/35 lbs5 Front Squats, 65% 1RMRow, 500 m10 L Turkish Sit-ups, 53/35 lbs5 Back Squats, 65% 1RM For quality and no stress on the clock. The turkish sit up is meant to be done with a moderate load where you’re able to get all 10 reps done […]

August 9, 2022

Heavy Day! Every 1 min for 10 mins: 1 Power Snatch, 70% 1RM For today, you will be doing 1 power snatch on the minute for 10-minutes using no more than 70% of your 1RM. Adjust loading as needed. We want the focus for today to be on quality reps while focusing on technique. Focus […]