June 12, 2021
With a partner, 5 rounds of:Partner 1:25/20 Bike CaloriesPartner 2:AMRAP of:14 Kettlebell Swings, 53/35 lbs7 Toes-to-bars Goal: sub 15 mins Team workout today! This is a 5 round workout and the athlete on the bike serves as the rabbit. The pace on the bike should be strong and take roughly :90seconds, give or take a […]
June 11, 2021
Complete as many rounds as possible in 15 mins of:2 rounds of:5 Pull-ups10 Push-ups15 Air Squats–then–12 Deadlifts, 155/105 lbs9 Hang Power Cleans, 155/105 lbs6 Push Jerks, 155/105 lbs This is a great workout and can be super challenging. The rounds of “Cindy” should be strong and steady along with the round of “D.T.” The pacing […]
June 10, 2021
Build the Base 3 rounds for max reps of:3 mins: max rep Bike Calories1 min: max rep Dumbbell Box Step-ups, 35/25 lbs, 24/20 in1 min: max rep Box Jumps, 24/20 in3 mins: max rep Bike Calories1 min: 4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers1 min: max rep AbMat Sit-ups This is our […]
June 9, 2021
1 Power Clean + 3 Front Squats + 1 Split Jerk 1-1-1-1-1 Heavy day today! This complex will have us likely limited by the power clean portion of the movement. Possibly the split jerk as well. The front squats work prior to the split jerk is there to work on both leg strength but also […]
June 4, 2021
Front Squat 6-4-2 Starting today off with our front squat progression and we will be decreasing reps from last week which means we should see an increase in weight on the barbell. We still want you to focus on keeping all work sets productive and working at 80%. This means that you should be near […]
June 3, 2021
Sumo Deadlift 5-5-3-3-3 Heavy day with the sumo deadlift! This is a movement that some may prefer while others will not when compared to the conventional deadlift. It is a great way to change up the movement and often take some stress off the low back. It will however be one that lights up the […]