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
Warm up 2 Minutes of couch stretch per leg then 2:00 of Couch Stretch per side2 Then Rounds10 Burpees20 Double Unders10 Jump Squats (can use an empty bar, be careful)Strength 20 Minutes to find a new 5 rep max back squat. Will you do it? Its been just over a week since your last attempt....Read More
Warm up Run 600m25 Good Mornings20 empty bar deadlifts 15 Push UpsStrength Tempo Deadlifts at a heavier weight that you used last week.Will let you warm up then we are going to do this as an EOMOM for 10 minutes 2 Tempo DeadliftsAim for 2-3 second lift with a 3-4 second negativeWod- This wod is...Read More
