April 13, 2021
AMRAP 15:10 Burpee Pull-ups20 Single Leg Crossbody Toes-to-bars10x 1 Burpee + 3 Air Squats40 Double UndersGoal: 3+ rounds A fun mix of movements today that will still produce some high power output and intensity! Burpee pull-ups should be a strong but steady pace allowing you to keep moving from one movement to the next. Single […]
April 12, 2021
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch 1-1-1-1-1 After warming up, take 5 sets to find your max weight for the complex for today. Complex today that is going to be focusing primarily on the pull off the floor. Our limiting factor will still likely be the full snatch but the goal […]
April 10, 2021
8am-10am: Open Gym10am: Group WOD 3-6-9-12-15-18 reps, for time of:Front Squat, 135/95 lbsToes-to-barBox Plyo Skier, 24/20 inBarbell or Banded Good Morning Goal: sub 15 mins Changing it up a bit with our reps increasing as we go today. The front squat weight should be moderate weight allowing you to get at least 15 unbroken when […]
April 9, 2021
1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk 1-1-1-1-1 Working from the hang today and going to fatigue the legs a bit for the split jerk. Focus on pulling yourself under the barbell for the hang clean and keeping a position that allows you to not have to move your feet […]
April 8, 2021
For Time:800m Run2 Rounds:10 Box Jump + Air Squat (24/20)10 Push-up + Sandbag Pull Thru (40/30)1500 Bike2 Rounds:10 Box Jump + Squat10 Push-up + SB Pull Thru1000m Row2 Rounds:10 Box Jump + Squat10 Push-up + SB Pull ThruGoal: Sub 24 Min We have some running, biking and rowing on deck today. Each effort should take […]
April 7, 2021
Back Squat 12-9-6 Use the heaviest weight you can for each set. We will be doing some linear progression work over the coming weeks to keep with some consistency of movement. These have worked well for us in the past and the goal will be to increase loading as reps lower. Take note of the […]