November 4, 2021
Part 1Power Clean3-3-2-2-1 We have our heavy day on deck for today! This is going to be a two-part session. Working to a heavy single in yourr power clean then transitioning into accessory lifts. For the power clean, we have a descending rep scheme which means we want to see an increase in weight with […]
November 3, 2021
Every 1 min for 24 mins, alternating between:Min 1: 7 Burpee Pull-upsMin 2: 6 D-Ball Over Shoulder (heavy)Min 3: 15/12 Row Calories We have a fun EMOM on deck for today! The burpee pull-up can be modified as needed but ideally, you are able to keep a steady pace allowing yourself :10-:15sec of rest. Focus […]
November 2, 2021
For time:AMRAP Bike Calories, 3 mins50 Deadlifts, 225/155 lbs150 Double Unders25 Front Squats, 185/125 lbsAMRAP Bike Calories, 3 mins Goal: Sub 15 mins Workout is bookended with a bike for a fixed time. Goal is for you to accumulate max calories here but you don’t want to go for broke at the start smoking yourself […]
November 1, 2021
3 rounds for time of:6 Power Snatches, 135/95 lbs4 Squat Snatches, 135/95 lbs5 Shuttle Runs, 20 m (10m down & back) Goal: Sub 10 mins This is going to be our shorter workout for the week and the goal is going to be on pushing the intensity so long that you are feeling good and […]
October 30, 2021
Part 1Complete as many rounds as possible in 5 mins of:10/8 Row Calories10 Over Unders, 24/20 inComplete in teams of 2. Each partner will start on a different movement; SWITCH.Rest 2 mins before part 2… Part 2Complete as many rounds as possible in 5 mins of:10/8 Row Calories10 Burpee Box Jumps, 24/20 inComplete in teams […]
October 29, 2021
Part 1Every 1 min for 9 mins: 3 Hang Power Snatches, pick load Every minute on the minute complete 3 hang power snatch. Build in weight as you feel capable and confident. We want you moving for quality so although some will be working to a heavy load others will want to stay lighter and […]