April 27, 2021
Build-the-BaseAMRAP 30 mins of:30 Bike Calories15 Toes-to-bars10 L/10 R Single Arm Russian Kettlebell Swings, 53/35 lbs10 L/10 R Single Arm Kettlebell Clean & Jerks, 53/35 lbs10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs Complete at 70% effort, 4 rounds or work for 30 mins. Whichever comes first. Continuing our build-the-base workouts with the value […]
April 26, 2021
2 Pause Snatch + 3 Pause Overhead Squat 1-1-1-1-1 Taking the time to work on the full movement today but really dial in those pause positions! This is going to be a pause in both the receiving position of the snatch as well as the bottom of the overhead squat. It will end up being […]
April 24, 2021
8am-10am: Open Gym10am: Group WOD Team Workout5 rounds for time of:10 Hang Power Snatches, 115/75 lbs15 Deadlifts, 115/75 lbs20 Box Plyo Skiers, 20/16 in Teams of 2 work in and “I go, you go” fashion till each person has completed 5 full rounds of the triplet. Goal: sub 15 mins Keeping it simple with an […]
April 23, 2021
Build-the-BaseComplete as many rounds as possible in 30 mins of:3 Mins. max rep Row/Bike Calories50 Double Unders3 Front Squats, pick load1 Legless Rope Climb *Front Squats- Start at 65-70% 1RMEach new round add 10 lbs to your front squat. Our longer workout for the week! Choose bike or row and keep that movement consistent if […]
April 22, 2021
Back Squat 6-4-2 This is our third week of working through a simple linear progression with this lift. Again, the goal is to see the loading go up on the barbell for all of our work sets since we have lower rep schemes set up for the day. Reminder that we aren’t going for broke […]
April 21, 2021
Fight Gone Bad3 rounds, 1 min per station, for max reps of:Wall Ball, 20/14 lbs, 10/9 ftSumo Deadlift High-pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CalorieRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Goal: Compare to previous score or set a […]