Partner WodStraight through, no rest. Don’t share wall balls unless you are family. 50 Single arm DB (alternating) clean and jerk. One side of the DB hits the ground each rep. split work as needed. Straight into3 Rounds Run 400 together 42 Kb swing (split how you want) 24 pull ups (split how want)Straight into...Read More
EnduranceThe Backwards 10k team workout. Try to have the same partner you did the first time. Work its split, you go… I go… 2×200 (each partner runs one each)8x 400 (each partner runs 4 each)4 x 800 (each partner runs 2 each2×1 mile (each partner runs 1 mile each) 8am and 9am3 Rounds for time15...Read More
Going to give your legs an extra long rest this week before we hit our next 5 by 5. Constantly varied right? We have been cooking our legs for the past 3 weeks.. we will be finding a new 5rm back squat monday. rest upWarm up 3 Rounds 50 Single Unders 7 Empty Bar Front...Read More
Warm up 2 Rounds200M run15 KB taters… who doesn’t like taters right? video belowThen (Coach led)10 overhead squats 10 Power position power snatch10 Hang power snatch10 from the shin with the a squatStrength is a little different today. Barbell cycling is important to get the most out of your workouts but its something we almost...Read More
Warm up30 single leg rdls with a light KBThen6 Min Amrap 10 Ring rows 10 step ups 10 squat jumpsStrength Tempo Deadlift 10 Minutes every other minute on the minute 3 Tempo Deadlifts Wod12 Minute Amrap5 squat cleans 155/1057 Chest to bar pull ups9 Box jump oversGive this one some gas pedal but sustain your...Read More
Warm up20 Pass throughs 200 M Run10 strict press10 Push press20 kip swings20 Push upsStrength10 sets of 3 push press at approximately 70 percent. one set every 90 seconds Wod 20 Bar Facing BurpeesThen,15-12-9Toes to BarPush Press 115/80lbsThen,20 Bar Facing BurpeesScaling:The volume of both movements should be manageable inunbroken sets, 2 at absolute most to...Read More
Can you guess what we are doing today? Probably? Can you guess why? Why are doing a 5×5 back squat cycle. Short answer TO GET STRONGLong answer. 1. Its measurable improvement. If you had 5 pounds a week onto this 7 week cycle thats a 35 pound improvement on your 5 rep max.. even if...Read More
Teams of 2Have all your equipment in your area so you can transition fast. This is basically a partner fight gone bad style workout. each person can have their own dumbbell. score is total reps3 Rounds2 Minutes max reps of single arm push press2 minutes max reps toes to bar or sits up2 minutes max...Read More
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
