May 11, 2021
EMOM 15 Minutes, alternating between:Min 1: 5 Strict Ring Muscle-ups (see variation below)Min 2: 4x 1 Power Clean + 1 Front Squat + 1 Push Jerks, pick loadMin 3: 5 Box Jumps We have an EMOM on deck for today and this one will be focusing on some higher skill work! For the strict ring […]
May 10, 2021
DELOAD WEEK!We are starting our deload week off with a flow workout and this will be our longer workout of the week! The focus for our deload weeks is to help you recover so that you can come back well-rested and stronger. The overall goal for the week is going to be moderate loading and […]
May 8, 2021
8am-10am: Open Gym10am: Group WOD Team WorkoutTeams of 3 – 5 rounds of:Partner 1: 20/17 Row CaloriesPartner 2: max rep Med Ball Clean + Wall Balls, 20/14 lbsPartner 3: max rep Rope Climbs The row is the rabbit on this workout so make sure you hustle here. Effort should be close to a minute but […]
May 7, 2021
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set.Rest 1:30-2 minutes between sets Our complex today will have us all being limited by one of the movement variations. Regardless our goal should be to have quality of movement and consistency in our […]
May 6, 2021
Back Squat 20 Rep Max We have finished our back squat cycle with the descending rep scheme and we will now be transitioning into doing the same thing with our front squat! Before we get to that we are going to establish a 20 rep max back squat. This can be a real gut check […]
May 5, 2021
1 High Hang Power Snatch + 1 Hang Power Snatch 1-1-1-1-1 The 2-position work is from the high hang and hang today. This means we will be seeing limited loading since this is a high hang position. Work to keep a tall torso and avoid bowing forward till the second position. This will force us […]