May 5, 2022

Build the Base Buy-in60/48 Bike Erg Calories AMRAP 20 mins of:6 Strict Toes-to-bars12 Kettlebell Swings, 70/53 lbs18 Goblet Walking Lunges, 70/53 lbs Buy-out60/48 Bike Erg Calories Our build the base today is book ended with a higher rep calorie count on the bike. This means you will want to pace the bike leading into the […]

May 4, 2022

4 rounds for time of:Run, 400 m20 No Push-up Burpee Box Jump Overs Goal: Sub 15-minutes This workout is going to be all about conditioning. The 400 meter run should be strong and consistent pace along with the burpee box jump over. Focusing on keeping a braced midline while kicking your feet back in the […]

May 3, 2022

Part 1Power Snatch 1×1 We have a two-part workout today and part one will have you taking 12-minutes to build to a heavy single in the power snatch. The intention for this is to not have you maxing out this lift but rather to work up to a moderately heavy single, taking time to practice […]

May 2, 2022

Heavy DayBack Squat 9-7-5-3 Back Squat today with a descending rep scheme. For each set we want you to lift the most amount of weight that you can handle but also work to keep each set productive. Focus on quality reps with a full range of motion and take one set every 3-minutes. Accessory Work4 […]

April 30, 2022

8am-10am: Open Gym10am: Group WOD Complete in teams of 2. You go-I go fashion.For time:6 rounds of:Run, 400 m10 Back Squats, 225/155 lbs–– then —6 rounds of:Row, 500 m10 Strict Handstand Push-ups Our team workout today has you alternating rounds with your partner. Volume will remain relatively low becuase of this which is what we […]

April 29, 2022

Part 1Snatch 1×2 at 60% 1RMSnatch 1×2 at 60% 1RMSnatch 1×2 at 60% 1RMSnatch 1×2 at 65% 1RMSnatch 1×2 at 65% 1RMSnatch 1×2 at 65% 1RMSnatch 1×2 at 70% 1RMSnatch 1×2 at 70% 1RMSnatch 1×2 at 70% 1RM *Complete sets every 1 minute*Bike or Row at a casual pace the remainder of each minute. Part […]