April 6, 2021
Build-the-Base Speal 4For time:Run, 1.5 mi120 Double Unders100 Air Squats80 Chest-to-bar Pull-ups60 Straight Leg Sit-ups40 Clean & Jerks, 115/75 lbs20 Strict Deficit Handstand Push-ups, 4.5/3 in Goal: sub 40 mins This is one of our benchmark workouts and it’s been a while! You can tackle this with one of two approaches but either way it’s […]
April 5, 2021
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Our complex today has us primarily focusing on the pull off the floor. Pay attention to that foot position in the receiving position. You should be able to go right into the overhead squat […]
April 3, 2021
8am-10am: Open Gym10am: Group WOD Easy AMRAPAMRAP 15 Minutes:25/20 Bike Calories10 Med Ball Clean + Wall Balls, 20/14 lbs5 Med Ball Push-ups Yep, that says easy, so there’s no need to get crazy here. Having said that, if you’re chomping at the bit to get some intensity back into your training here is your opportunity. […]
April 2, 2021
Deload Week! For quality:50 Deadlifts, 45/35 lbs50 Back Squats, 45/35 lbs50 Push Press, 45/35 lbs50 Barbell Rows, 45/35 lbs50 Good Mornings, 45/35 lbs50 Alternating Lunges, 45/35 lbs50 L/50 R Kneeling Single Arm Landmine Press, 45/35 lbs50 L/50 R Single Arm Landmine Rows, 45/35 lbs Every 1 min (starting at 0:00) complete:3 Box Jump Overs, 24/20 […]
April 1, 2021
Deload Week! Every 1 min for 20 mins, alternating between:Min 1: 3-Position Snatch, pick loadMIn 2: 50 Double UndersMin 3: 3-Position Clean & Jerk, pick loadMin 4: Handstand Practice, 30 secs Think of this day as a skill-building day! We have Olympic lifting mixed with double unders or double under practice and some handstand skill […]
March 31, 2021
5 rounds for quality of:Row, 500 m10 Burpee Over Rowers5 Strict Pull-ups10 Z Press, pick load This is NOT for time and should be performed at an RPE of 6-7 out of 10. Again, 60-70% or so to keep the theme of recovery going. Try to find a steady pace on the rower and establish […]