August 14, 2023
Back Squat 5-5-5Use the heaviest weight you can for each set.Take one set every 3 minutes *We are in week two of our Back Squat wave cycle and you will see lowered reps which will allow you to go up in loading. Follow the same RPE as last week which was an 8/10 (think 80% […]
August 12, 2023
Complete in teams of 2, one person working a time on the bar…For time:30 Clean & Jerks, 95/65 lbs30 Clean & Jerks, 135/95 lbs30 Clean & Jerks, 155/105 lbsEvery 1 min (starting at 0:00) complete:3 Burpees (together) Post Work3 rounds for quality of:10 Prone Snow AngelsSingle Arm Overhead Carry, pick load, L 50 ft/R 50 […]
August 11, 2023
5 rounds, 1 min per station, for reps:Max Row CalorieMax Wall Ball, 20/14 lbsRest 1 min Post Work3-4 rounds for quality of:5 L/5 R Single Leg Box Jumps5 Clapping Push-upsRest 2 mins*Single Leg Box Jumps- one foot take off w/ 2 foot landing. Focus on speed with each repetition.
August 10, 2023
2 rounds for time of:150 Double Unders50 Alternating Dumbbell Snatches, 50/35 lbs30 Plank Pull Thru w/DB, pick loadGoal: Sub 15 mins Post Work3 rounds for quality of:10 L/10 R Teapots, pick load10 Strict Toes-to-bars20 Plank Jacks
August 9, 2023
For time:21 Thrusters, 95/65 lbs21 Pull-upsRun, 200 m15 Thrusters, 95/65 lbs15 Pull-upsRun, 200 m9 Thrusters, 95/65 lbs9 Pull-upsRun, 200 m Goal: Sub 9 mins Post WorkFor quality:3x 10 Dumbbell Z Press, pick load2x 15 Tate Press, pick load2x 30 Banded Press
August 8, 2023
“Spealler Special” 30 rounds for time of:1 Rope Climb5 Box Jumps, 30/24 in10/7 Bike CaloriesGoal: Sub 40 minsCap: 40 mins If athletes want to be able finish this sub 40 they will need to hold on to :90 a round. Some other approaches would be to turn this into a 40 min EMOM having the […]