May 16, 2022
AMRAP 7 mins of:30 Alternating Dumbbell Hang Snatches, 50/35 lbs20 Box Jump Overs, 24/20 in10 Bar Muscle-ups REST 3 MINUTES AMRAP 7 mins of:30 Alternating Dumbbell Snatches, 50/35 lbs20 Box Jumps, 24/20 in10 Bar Muscle-ups Starting our week with an interval-based workout. This is going to be two 7-minute AMRAPs with a 3-minute rest between. […]
May 14, 2022
8am-10am: Open Gym10am: Group WOD Every 1 min for 21 mins, alternating between:9 Power Snatches, 115/75 lbs12 Over Unders, 24/20 in15 Burpees Our workout today is much more challenging than it may appear. All of these movements are notorious for increasing your heart rate. Your goal is to complete the reps before the minute is […]
May 13, 2022
For time:50/40 Bike Erg Calories50 Toes-to-bars50 Dumbbell Box Step Overs, 50’s/35’s lbs100′ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs Goal: Sub 18-minutes A for-time workout on deck for today! This is a chipper-style workout that will have you working with a moderate amount of volume. The bike should be done at a hard pace […]
May 12, 2022
Bench Press 7-5-3-2-1 Heavy day today involves a descending rep scheme of bench press! For this, we want to see you lifting the most amount of weight you can but leaving just enough gas in the tank to avoid failure on the last few sets. The first two sets should be challenging but also manageable. […]
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 […]