Workout of the Day

Monday, February 3rd

Strength: Tempo Back Squat 5×3 1 rep 5 second negative 1 rep 3 second negative 1 rep full speed WOD: 3RFT (16 min cap) 20 Overhead Squats 75/55 15 C2B Pull Ups 20/15 Cal Row 15 Box Jump Overs 24″/20″

Intro to Powerlifting!!

PARTNER WOD: Introduction to Powerlifting Introduction to Powerlifting will be a sport-specific, 8 week program. It will be designed to increase your comfort with, and mechanics of your squat, bench and, deadlift. Athletes will be working with a coach that… Read more »

Friday, January 31st

Strength/Skill: Weighted Pull Up Negatives 5×3 at slowest/smoothest negative possible Can jump to chin over bar; slowest/smoothest negative possible; use a weight vest, DB b/w feet or weight belt for extra load WOD: Amrap 14 2 Rope Climbs 10 Push… Read more »