8am Endurance1 Mile time trial…. **If you did this last week we will have your start times posted on the whiteboard. longest mile time from last week will go first at 0:00, everyone else will be staggered after that according to their mile time. It’s a great way to PR, everyone is basically getting chased...Read More
Warm upBarbell warm up for Clean and JerkOk, we work on cleans a lot. we worked on split jerks Monday. Let’s put them together and get some nice heavy clean looking lifts today. 20 minutes to work on a heavy power clean or squat clean and jerk. Build up and get 4 or 5 fairly...Read More
Warm up3 Rounds 6 empty bar tempo back squats 3 up 3 down6 steps sampson stretch6 Pull ups Here we go again….. find a new 5 rep max back squat. as this will be getting heavier we are going to allow a little more time for this. attack it. couple bigger sets of light weight...Read More
Going to hit some longer Cardio today, vested option available Finding another 5 rep max backsquat tomorrow.. can you do it? Jerry would be a good choice for a workout if you want to save a little gas for the squats. Warm up 3 Rounds 5 push ups10 pull ups 15 squats Option 1 “Jerry“For...Read More
Warm up 3 Rounds Run 20010 Good mornings with an empty bar 5 air squats against the wall with the 2 second gold Strength Tempo Deadlift EOMOM 10 minutes 3 (one rep higher than last week) tempo deadlifts at last weeks weight*if last week was struggle use the same weight this week because its an...Read More
Warm up2 Rounds 8 push press 8 push jerks 8 hang clean to split jerkStrength split jerks from the rack 6 sets of 2 increasing weight each round. Wod 18 Minute AMRAP (3 Rounds, 6 minutes per round no breaks) 2 Minutes max reps hang cleans 185/1252 Minutes max reps burpees over your bar2 Minutes...Read More
Sunday Funday Partners! Wod 1-8 minutes You go I go Outside6 KB swings6 KB squats Run 150Wod 29 Minutes You go I go8 Burpees 8 Pull upsWod 310 Minutes (split work as needed)20 single DB snatches 20 Wall ballsRead More
Endurance 8am1 Mile time trial to start. remember to write your time downShort break thenTeams of 2Row 4000 switching every 500mBike 160 switching every 20 cals (or two teams can use ski ergs)9am 10am25 Clean & Jerks, 95/65 lbs4 Rope Climbs, 15 ft20 Clean & Jerks, 95/65 lbs3 Rope Climbs, 15 ft15 Clean & Jerks,...Read More
Warm up3 Rounds Run 20010 empty bar back squats *If you are here early roll out those legs and get some air squats holds in to get ready for these back squats Strength 5×5 back squats at 90 percent of your new 5 rep max *do a few warm up sets of 2 or 3...Read More
Snatch Warm up. yup. we are snatching twice this weekSnatch progression warm up then the following emom. You wont be working near your maxes but we want you to start with weight and add weight as you go. add weight for each different position. EMOM 12 MinutesMinute 0-4 : 3 Power Position SnatchMinute 4-8 :...Read More
