May 29, 2020
Front Squat5-1-5-1-5-1 Heavy Day with some Front Squats!! This rep scheme is a bit different but we find it super helpful for dialing in position with some of the heavier loadings. Instead of going for broke on the first set of 1 try to choose a weight that you think you can keep for each […]
May 28, 2020
Zoom @ 5am 3 Rounds For Time:10 Deadlift (275/185)50 Double UnderGoal: Sub 6 min This is a classic, old school, .com workout. The deadlift is a bit on the heavier side but something your athletes should be able to cycle fairly well with. It should be heavy, hard and challenging but doable for 10 reps […]
May 27, 2020
Zooom @ 5am Chipper:Run 400 meters20 Back Rack Reverse Lunge (135/95)Run 400 meters20 KB Snatch (right) (53/35)Run 400 meters20 KB Snatch (left) (53/35)Run 400 meters5 Turkish Get Up (right) (53/35)Run 400 meters5 Turkish Get Up (left) (53/35)Goal: Sub 21 min Been a bit since we’ve done a chipper and this one has some unilateral work […]
May 26, 2020
4 Rounds4 min work, 1 min restBike for total max Calories across all 4 min This is a great conditioning test and has been also used with testing to if your max average wattage. Don’t stress about the measurement but focus on consistency here. The 1 min rest is going to allow for just enough […]
May 23, 2020
AMRAP 12 min1 min Max Cal Cardio GOAT (run, row, bike, or ski erg)15 Power Clean (135/95) The GOAT for this week is going to be whatever monostructural work you would like to work on. If you plan on doing the run and need to stick by a clock either toss on a watch or […]
May 22, 2020
Row5 x 500 metersNotes: Rest 2 min between efforts These are row sprints! Having said that the goal is to have consistency across all your intervals. See if you can keep each effort within :10 sec of one another so you should be thinking of 90-95% effort here for your first interval and hanging on […]