Tuesdays workout is below. here is the week in reviewStrength focusTuesday: Clean Complex – Reinforce barbell speed and control from multiple positionsWednesday: Back Squat Wave – Volume and positional strength under controlled loadsThursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitionsFriday: Push Press EMOM – Explosive overhead power at manageable volumeConditioning FocusTuesday:...Read More
8am and 9am classes THEN at 10pm AT NIGHT we will be running one big heat of Murph. A lot of people usually join in on this. Get here at 9:40 at the latest and claim your pull up spot. We’ll make room! CLOSES SUNDAY AND MONDAY8am35 Minute AMRAPTeams of 340 cal bike40 cal row40...Read More
TOMORROWS SCHEDULE 8am and 9am regular classes 10 pm (AT NIGHT) one heat of MurphClosed Sunday and MondayGeneral Prep:1:00 Bike:30/:30 Samson Stretch:30 Alternating Scorpions|:30 second up dog to down dog 2 Sets, For Quality:30 second Echo Bike20 Banded Pull Aparts20 Bear Plank Shoulder Taps12-16 Alternating V-UpsBarbell Specific Loading10 Empty Barbell Reps5 Reps @ 40-50%3 Reps...Read More
Regular classes tomorrow. Regular classes Saturday morning and 8 and 9One heat of Murph at 10PM (yes night) on Saturday nightClosed Sunday and MondayBody Heat + Mobility2 Sets, For Quality10 Bend and Bows10 Torso Rotations10 PVC Pipe Passovers5/5 PVC Pipe Around the Worlds:20 second PVC Pipe Prayer StretchSpecific Barbell Prep3 Position Snatch Pull3 Position Muscle...Read More
Dont forget, we are doing the Murph workout at 10PM (yes PM) saturday night and will be closed sunday and mondayGeneral Prep:2 Sets: For Quality1:00 Row10 Alternating Box Step-Ups8 Romanian Deadlifts6 Tall Muscle Cleans6 Strict PressSpecific Prep:10 Deadlifts @ Light Load5 Box Jumps5 Deadlifts @ Moderate Load3 seated box jumps. (bench to box) Then Build...Read More
General Prep:2 Sets: For Quality300/250m Row / 200m Run5 Inchworm Push-Ups5/5 World’s Greatest Stretch15 Air Squats Primer @ 80-85% of workout Pace300/250m Row10 Burpees200m Run *Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don’t like primers,...Read More
Mondays workout is below but here is a preview of the week Strength & Weightlifting Progressions:Monday: Back Squat EMOM – Reinforcing position and power at moderate loadingWednesday: Deadlift + Seated Box Jumps – Developing rate of force productionThursday: Snatch Complex – Pulling mechanics and barbell awarenessFriday: Bench Press Wave – Pressing strength and volumeConditioning Focus:Tuesday:...Read More
