October 21, 2021
Part 1Push Press1×1 10 min to find a heavy single. We have a two-part session today and part one will have you working to a heavy single in the push press. Ultimately, this is intended to prime you for the workout. Start with an empty barbell and take one set every 1-2minutes as needed. The […]
October 20, 2021
Part 1Front Squat 4-12 Find a heavy set of 4 then back off to a heavy set of 12 in 20 minutes. We are starting with a front squat wave by working both a small rep and high rep set. This will allow for lower volume while still getting some substantial weight on the barbell. […]
October 19, 2021
Each for time:Row 2000m – rest 4 minsRow 1500m – rest 3 minsRow 1000m – rest 2 minsRow 500 m Complete at an RPE of 7-8/10 (70-80% effort) on each interval. Time Domains:2000m (8-9min)1500m (6-7min)1000m (4-5min)500m (2-3min) Working on some single modality conditioning today with the rower. The descending distances should allow you to keep […]
October 18, 2021
50-35-20 reps, for time of:Wall Ball, 20/14 lbsPull-up Goal: Sub 10 min This is a classic workout from years ago on .com. Definitely some higher volume work on the pull up so be aware of this going into the workout. Take the reps back if needed. A descending rep scheme should keep you moving but […]
October 16, 2021
8am-10am: Open Gym10am: Group WOD Complete in teams of 3:75 Hang Power Cleans, 155/105 lbs180 Bike Calories*Accumulate in any order. We have our team workout today and we last did a variation of this one on 9/4! Work as a team to complete the hang power clean and bike carries in any order you want. […]
October 15, 2021
5 rounds for time of:20/17 Bike Calories20 Med Ball Cleans, 20/14 lbs20 Push Press, 75/55 lbsGoal: Sub 20 min Compare to 8-20-21 Bringing back that medball clean! The bike shouldn’t take us much more than :90 sec-2 min. Medball cleans are reasonable reps and may have you moving with some speed but be aware of […]