August 24, 2021
“Jackie Intervals”For time:Row, 1000 m50 Thrusters, 45/35 lbs30 Pull-ups— Rest 3 mins —Row, 750 m35 Thrusters, 95/65 lbs15 Weighted Pull-ups, pick load Goal: Sub 8 min for each Interval This is an awesome workout that we have done in the past but it’s been quite a while. The descending reps and ascending weight should have […]
August 23, 2021
Back Squat 1×1 Week 3 of our 3-week progressive overload! This will be our last week doing the back squat 1RM before we switch up the back squat variation. If you have it in the tank we want you to work up in weight. This could be anything from 5-15 Ibs so long you are […]
August 21, 2021
8am-10am: Open Gym10am: Group WOD Complete in teams of 2:4-8-12-16-20 reps, for time of:Dumbbell Snatch, 70/50 lbsBox Jump, 24/20 in Complete in teams of 2. Perform this in an “I go, you go” format. Athlete one does 4 snatch and 4 box jump while athlete 2 rests. Alternate till each athlete completes the round of […]
August 20, 2021
5 rounds for time of:20/17 Bike Calories20 Med Ball Cleans, 20/14 lbs20 Push Press, 75/55 lbsGoal: Sub 20 min 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 blowing our your […]
August 19, 2021
PART 1Bench Press 3-3-3-3-3 15 min to find a heavy set of 3 and accumulate 4 heavy work sets. The first part of today will have you building to a heavy set of three in the bench press. This is not intended to find a lifetime 3RM, but rather to get under some heavy load. […]
August 18, 2021
EMOM 20 mins, alternating between:Odd: 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 Kettlebell Swings, 70/53 Even: 5 Clean & Jerks, 135/95 lbs This is our benchmark blend workout for the week and it’s going to be a fun challenge! Odd minutes, you will do one round of “Nate”. During all the even minute’s […]