April 20, 2021
AMRAP 15 mins of:3x 3 Burpee Pull-ups + 9 Air Squats18/15 Bike CaloriesGoal: 6+ rounds A fun and different bodyweight complex for us to tackle today along with a bike distance that will create more of a sprint. The burpee pull-up/squat complex will be one that is easy to slow down on so focus on […]
April 19, 2021
1 Power Snatch + 1 Squat Snatch 1-1-1-1-1 After warming up, take 5 sets to find your max weight for the complex for today. Our complex today will be dictated on either the power or squat variation. Let this be the guide to the loading and focus on quality movement that creates good habits while […]
April 17, 2021
8am-10am: Open Gym10am: Group WOD AMRAP 5 minutes:Run, 600 mmax reps in remaining time Box Jump Overs, 24/20 in— then —AMRAP 5 minutes:Run, 600 mmax reps in remaining time Push Press, 135/95 lbs— then —AMRAP 5 minutes:Run, 600 mmax distance in remaining time Dumbbell Bear Crawl, 50/35 lbs Goal: Have 1:30-2 mins to work on […]
April 16, 2021
1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Complex today that is going to be focusing primarily on the pull off the floor. Our limiting factor will still likely be the jerk but the goal is to create consistency with the […]
April 15, 2021
Back Squat 9-6-3 We are decreasing our reps from last week so ideally we are seeing some more weight on the bar for each set. This is still not something we want you failing your reps on but think of 80-90% effort here. Tough and productive work sets that have you moving weight consistently. Rest […]
April 14, 2021
Build-the-Base 2 rounds for max reps/distance of:Row Calories, 3 minsMan Makers, 35/20 lbs, 2 minsSled Drag, 90/70 lbs, 1 minBike Calories, 3 minsMan Makers, 35/20 lbs, 2 minsReverse Sled Drag, 90/70 lbs, 1 minRow/Bike Calories, 3 minsMan Makers, 35/20 lbs, 2 minsExtended Arm Sled Drag, 90/70 lbs, 1 min This is our longer workout for […]