October 13, 2020
Heavy Day! Squat Snatch 3-3-2-2-1 Use the heaviest weight you can for each set.Rest as needed between sets. Full squat snatch today with some varying rep schemes but lower volume. “Perfect” movement and consistency across all sets should be the focus here. Adjust loading as necessary. The warm up will be focused around getting you […]
October 12, 2020
REMINDER…6:15am in now 6am! Every 1 min for 12 mins, alternating between:Run, 200 m20 Box Jumps, 24/20 in20 Kettlebell Swings, 70/53 lbs Starting Monday off with a spicy EMOM! This is going to be a turn and burn kind of workout with minimal rest between each movement. Many will have to lower the distance on […]
October 10, 2020
8am-10am: Open Gym10am: Group WOD 5 rounds, each round for time, of:Sled Drag, 135/95 lbs, 100 mPlate Overhead Lunge + Lunge + Squat, 45/35 lbs, 50 ft3 Pull-ups3 Chest-to-bar Pull-ups3 Bar Muscle-ups Rest 1:30 between each round. Tapping into a bit of intensity if you want it today but if you still need some recovery […]
October 9, 2020
800m Sandbag Shoulder Carry, pick load–– then —3 rounds of:15 Sandbag Deadlifts, pick load15 Sandbag Shoulder-to-Overheads, pick load15 Sandbag Hang Clean & Jerks, pick load— then —800m Sandbag Shoulder Carry Getting some fun, odd object work in the mix. If we’re short on sandbags, feel free to swap out the sandbag with a vest for […]
October 8, 2020
Every 1 min for 20 mins, alternating between:Monostructural Cardio3 Front Squats Start at roughly 60% of your 1RM front squat and add 5-10 lbs each round to find a challenging set of 3. Heavy Day! We are going to be mixing in some easy biking or rowing on the alternating minute of this EMOM to […]
October 7, 2020
Grunt Work! 10 Rounds:5 Pull-ups3 Tire Flips or Dball Over Shoulder1 Manmaker Goal= Get it done Low reps and lots of rounds! This should be something that you can keep moving on and the loading moderate to heavy as the reps are low. NOTE: Tires are dirty so be prepared if that’s your choice of […]