Workout of the Day

Squat Snatch w/ 2 second hold in catch 5×2 at 70-80% Snatch: Working on control in the catch today with the 2 second pause. Use this pause to evaluate if your weight is balanced evenly in your feet, or if… Read more »

Strength: Front Rack Barbell Box Step Ups 4×12 (6/leg) Cossack Squats – 4×12 (6/leg), add weight if possible Rest 2 minutes Front Rack Step Ups – we’ve done these in the last cycle, so remember that these will add a… Read more »

Squat Clean + Front Squat + Jerk 5 sets at 75-85% All 5 sets at the prescribed percentages. First clean is a squat clean, so if you do need to power it, you will end up squatting twice before your… Read more »

Strength: Bench Press:5 Sets building from 60-75%1 Rep at 53X11 Rep at 5XX12 Reps at normal tempo Note: working on control and explosive strength today, 5 second negative + 3 second pause on first rep (don’t bounce to re-engage after… Read more »

Deadlift Cycling 4×10 at 65-70% 1RM ***20-30s Deadhang after each set*** Rest 2 minutes Today we’ll be working on some cycling for our deadlifts. 65-70% should be more than what we normally would do in a workout for 10+ reps… Read more »

Come and join us for Open Gym from 1000-1200!

In Teams of 2: (30 min cap) 3 Rounds Partner 1: 20/15 Cal Assault Bike Partner 2: 16 Single Arm DB Devil’s Press 50/35 | 35/25 | 25/15 Rest 90s 3 Rounds Partner 1: 250/200m Row Partner 2: 25 Wall… Read more »

Power Clean + Hang Power Clean + Squat Clean 6 sets at 70-80% Keeping our focus on the clean today, all sets should be 70-80%. Lets focus on a smooth leg drive on the first pull, keeping our arms relaxed… Read more »

Gymnastic Strength/Skill: 4 supersets of max reps of: A) Ring Pull Ups | Feet Elevated Ring Rows | Banded Pull Ups B) Wall Facing Strict HSPU | Strict HSPU Negatives (0-2 mats) | Tempo Z Press @ 31X1 tempo Rest… Read more »

Front Squat – Every 2 minutes for 12 minutes: 0-2: 7 Front Squats: 70% 2-4: 5 Front Squats: 75% 4-6: 3 Front Squats: 80% 6-8: 7 Front Squats: 75% 8-10 5 Front Squats: 80% 10-12: 3 Front Squats: 85% Similar… Read more »