April 14, 2022
Part 1Push Jerk 1×3 Part one of today’s workout has you taking 12-minutes to build to a heavy set of three push jerks. The goal for this is more or less a primer before heading into the workout. Take this out of the rack and partner up as needed to get it done. The focus […]
April 13, 2022
For time: “Triple 3”Row, 3000m300 Double UndersRun, 3 miGoal- Sub 40 minutesCap- 45 minutes Or… “Triple 2”Row, 2000m200 Double UndersRun, 2 miGoal- Sub 40 minutesCap- 45 minutes An old classic game workout to give us some longer duration work today. While this is a fair amount of rowing, double unders, and running, keep in mind […]
April 12, 2022
Heavy Day! Deadlift 7-5-3-2-1 We have our heavy day on deck for today! For this heavy day, we want to see you lifting the most amount of weight that you can for each set. With that being said don’t sell out on the first two sets of 7 and 5 but rather lift something that […]
April 11, 2022
0:00-10:00 min“Jackie”Row 1k50 Thrusters (45/35)30 Pull Up10:00-20:00 minRow 750 meters35 Thrusters (95/65)20 Strict Pull Up20:00-30:00 minRow 500 meters20 Thrusters (135/95)10 Bar Muscle Up Scaled option:800/35/30 Rows600/25//20 Seated Pull-up400/20/10 Jumping C2B We have intervals on deck for today! The goal for this workout is to have you working with intensity so long that you are feeling […]
April 9, 2022
Complete in teams of 2 For time:50 Row Calories50 Box Jump Overs, 24/20 in50 Deadlifts, 180/120 lbs50 Partner Wall Balls, 20/14 lbs50 Synchronized Push-ups50 Partner Wall Balls, 20/14 lbs50 Deadlifts, 180/120 lbs50 Box Jump Overs, 24/20 in50 Row Calories Goal: Sub 21 minutes This workout has you sharing reps evenly except for the push-ups which […]
April 8, 2022
Part 1Power Snatch 1×3 Part one will have you taking 10-minutes to find a heavy set of three power snatches. This is more or less a primer as you head into the workout but it will also allow you to work on the skill of weightlifting. At no point should you be reaching failure. We […]
