August 12, 2024
Welcome to our new 9-week programming cycle! Mondays will continue to be our “lifting only” day and we have a new structure. We will be working with a 3-week progressive overload as they are highly productive. This means we will be seeing the same movement for 3 weeks straight, then change things up for the […]
August 10, 2024
With a partner… Part 11×1 Clean & Jerk*Take 12 mins to find the total accumulated weight between partners Part 23 rounds for time of:5 Bar Muscle-ups10 Clean & Jerks, 135/95 lbs20 Alternating Dumbbell Snatches, 50/35 lbsGoal: Sub 17 min *The workout will work like so: Athlete 1 will do 5 muscle ups then Athlete 2 […]
August 9, 2024
2 rounds for time of:Run, 800 mSled Drag, pick load, 400 mFarmers Carry, pick load, 200 mOverhead Carry, pick load, 100 mGoal: Sub 30 minutes 2 rounds for quality of:10 Tate Press, pick load30 Banded Tricep Extensions10 Bicep Curls, pick load30 Banded Pull Aparts
August 8, 2024
Stretch and Strengthen Day! For quality:3x 6 L/6 R Eccentric Bulgarian Split SquatsStanding Hamstring Stretch, 1 minKneeling Glute Stretch, L 1:30 mins/R 1:30 mins2x 10 Tempo Squats, pick load2x 25 Box Hamstring CurlsBanded Lateral Walk, 2x L 50 ft/R 50 ft3x 6 L/6 R Eccentric Dumbbell Pull Overs, pick loadPec Stretch, L 1:30 mins/R 1:30 […]
August 7, 2024
For total rounds and reps: AMRAP in 15 mins of:20/17 Bike Calories16 Alternating Goblet Lunges, pick load10 Single Leg Crossbody Toes-to-bars5 Ring Dips — then — AMRAP in 15 mins of:20/17 Row Calories15 Box Jumps10 Hang Muscle Snatches, 45/35 lbs5 Strict Handstand Push-ups Post Work3 rounds for quality of:10 WY Negatives, pick load6 L/6 R […]
August 6, 2024
Zone 2 Test! 2 Rounds:Bike 3 minutes directly into…AMRAP 3 mins of:10 Box Jump + Air Squats10 Ring Rowsdirectly into…Row 3 minutesdirectly into…AMRAP 3 mins of:10 Russian Kettlebell Swings, pick load10 Push-upsdirectly into…Run 3 minutes Goal: Consistently keep your heart rate within that Zone 2 range without checking your heart rate. See if you can […]