January 20, 2021
Front Squat 1-1-1-1-1 Goal is to increase weight from all of our work sets last week. Adjust loading as needed and rest no more than 2 mins and no more than 3 between each set. Make sure to get good and warm with some build up sets before getting into your work sets. Rest as […]
January 19, 2021
Build-the-Base For time:Row, 1000 mBike, 375Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ftRow, 750 mBike, 750Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ftRow, 500 mBike, 1125Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ftRow, 250 mBike 1500 Goal: sub 30 mins This is all about consistency again. The row and […]
January 18, 2021
Clean & Jerk 3-3-3-3 Sticking with the same rep scheme as last week but completing the full movement. Continue doing a split jerk after each rep of the clean. Reps should be “perfect” and this will dictate the loading while you work to accumulate your work sets. You can focus on whatever phase of the […]
January 16, 2021
8am-10am: Open Gym10am: Group WOD AMRAP 15 mins:21-15-9 reps of:Wall Ball, 20/14 lbsBike Calorie Goal: 3 rounds A fun couplet of wall balls and biking! This workout will require a bit of pacing and staying in it mentally. Since the reps decrease with each round you will have to know that after you finish the […]
January 15, 2021
Power SnatchBuild up to a heavy “perfect” 1RM for the day in 15 mins. Two-part workout today and part one will have you building to a heavy single in your power snatch. The goal with this is to get primed for “Isabel”. The intention is to not set a PR or go so heavy that […]
January 14, 2021
“Annie” on the go… 50-40-30-20-10Calorie Bike/RowAbmat Sit-upsGoal: Get it done If you’re feeling beat up from the week this is a great one to just move through. Steady pace on both the bike and sit-ups. If you’re feeling fresh and need a bit more intensity, get after it! Post WorkPigeon Stretch 2 min/sideRoll/smash (6-8 minutes):Upper […]