May 4, 2021
5 rounds for time of:10 Alternating Front Rack Lunges, 155/105 lbs15 Pull-ups10 Dumbbell Snatches, 50/35 lbs15 Toes-to-bars Goal: sub 15 mins Mix of weightlifting and gymnastics movements today. The front rack lunge should be challenging but something you can do all 10 reps with unbroken each round for the most part. You will just have […]
May 3, 2021
Build-the-BaseFor time:50 Bike CaloriesRun, 400 m40 Bike CaloriesRun, 400 m30 Bike CaloriesRun, 400 m20 Bike CaloriesRun, 400 m10 Bike CaloriesRun, 400 m20 Bike CaloriesRun, 400 m30 Bike CaloriesRun, 400 m40 Bike CaloriesRun, 400 m50 Bike CaloriesGoal: sub 40 mins Complete at a RPE of 7/10. Starting our week off with a long one that will […]
May 1, 2021
8am-10am: Open Gym10am: Group WOD Speal 23 rounds for time of:20 Wall Balls, 30/20 lbs20 Power Cleans, 135/95 lbs Goal: sub 12 mins Another benchmark coming your way this week! If you haven’t done Speal 2 get ready because it’s a real treat. A combination of weightlifting movements that will require us to be smart […]
April 30, 2021
21-15-9 reps, for time of:Row CaloriePush Press, 135/95 lbs Goal: sub 6 mins Optional Recovery/Endurance:Once you complete the workout, row at a moderate pace till the clock hits 15-20 mins. We have a short and quick workout for today followed by an additional recovery/endurance piece! This is intended to be a quick workout and we […]
April 29, 2021
1 Clean + 1 Pause Split Jerk 1-1-1-1-1 Similar to our snatch work earlier in the week we are going to be working on some pauses. This will only be at the bottom of the dip in the split jerk today. Legs will be a bit fatigued and this is a great way to get […]
April 28, 2021
Back Squat 3-2-1 One more week of back squatting! Lower reps from the previous week should mean heavy weight on the bar. RPE is listed at 8/10 but if you are feeling really good today and want to go for a PR feel free! Otherwise let today be what it is and make sure you […]