November 8, 2022
5 rounds for time of:15 Bike Calories12 Deadlifts, 155/105 lbs9 Hang Power Cleans, 155/105 lbs6 Push Jerks, 155/105 lbs Goal: Sub 12 mins A challenging twist on “D.T.”! This workout provides a “break” from the barbell but we still want you keeping a strong and steady pace on the bike throughout the workout. Be smart […]
November7, 2022
Heavy Day! Tempo Back Squat 7-7-7 We are switching things up this week with some Tempo work. We will be following the same weekly descending rep scheme as our previous cycle. Perform 3 sets of 7 reps with a tempo of :03 down and :03 up, we are looking for control on the way down […]
November 5, 2022
8am-10am: Open Gym10am: Group WOD AMRAP 20 mins of:10 R Single Arm Kettlebell Snatches, 53/35 lbs10 R Single Leg Front Rack Box Step-ups, 53/35 lbs5 R ¼ Turkish Get-ups, 53/35 lbs20/17 Machine Calories10 L Single Arm Kettlebell Snatches, 53/35 lbs10 L Single Leg Front Rack Box Step-ups, 53/35 lbs5 L ¼ Turkish Get-ups, 53/35 lbs20/17 […]
November 4, 2022
Benchmark Friday! “Grace”For time:30 Clean & Jerks, 135/95 lbsGoal: Be smart and choose and intensity right for you today Optional AccessoryRecovery Bike/Row/Jog, 10 mins Post Work 2x:Couch Stretch, 1min Pigeon Stretch, 1minChilds Post, 1min10ea. Lateral Raise, Front Raise (change plates)
November 3, 2022
Every 4 mins for 20 mins do:Sled Drag, pick load, 50 ft4 Manmakers, 35/20 lbsHandstand Walk, 30 ft *complete at 60-70% effort Post Work2 rounds for quality of:5 L/5 R Side Plank Reach Throughs10 Alternating Bird Dogs20 Plank Shoulder Taps
November 2, 2022
Strength and Strengthen PLUSThese days are extremely valuable for recovery. They both help increase flexibility with range of motion AND mobility by working strength through what we have developed. Movements should be done with light weight when it applies, focusing on stretching and quality mechanics. Easy 8 minute Run/Bike/RowTHEN –3 rounds for quality of:Sprinter Stretch, […]