June 15, 2020
Back Squat7-7-7-7 A heavy day with some higher rep work! Seven’s are no joke. The goal is to use the heaviest weight you can for each set. It does not need to be the same weight across all sets. You can build up, or repeat. Though each set should feel hard the goal will be […]
June 12, 2020
“Not Quite Fran”0-2 min: 21 Thruster2-4 min: 21 Strict Pull Up4-6 min: 15 Thruster6-8 min: 15 Strict Pull Up8-10 min: 9 Thruster10-12 min: 9 Strict Pull Up This is another workout where loading is a bit of the focus but we still want you able to recover with a 1 minute rest before starting the […]
June 11, 2020
Grunt Style Deload800m Run400m Dball/Sandbag Bearhug Carry (100/70)200m Sled Drag (Moderate)Goal: Get it doneNote: On Bearhug Carry, each time you drop the weight complete 3 ground to over shoulder before starting the carry again. You may also sub a double KB Front Rack Carry and do 3 Cleans each time you rest. Post Work10/ea. High […]
June 10, 2020
EMOM 20 minMin 1: 3 Deadlift, 3 Front Squat, 3 Push PressMin 2: 1 Round of “Cindy” (5 pull up, 10 push up, 15 squats)Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less. The complex in this workout should have a […]
June 9, 2020
Deload week continues… Flow Workout5 min Row40 Mini Band Good Morning10 Hanging Hip Touch5 Turkish Get Up/Side5 min Bike40 Band Face Pull20 Band Pull Apart10 Scap Push Up5 min Run20 Alternating Single Leg Box Step Up10 Cossack Squat5 Wall Walk Mix of dynamic mobility and a touch higher rep work while we work to get […]
June 8, 2020
Deload Week! Starting off the deload week with the focus and efforts on productive workouts allowing for recovery. Keep in mind that these serve a purpose to our progress and are important to our overall gains so make the most of this week, take care of any nagging tweaks and avoid them becoming more than […]