Run Conditioning:1 Mile Run (4 min rest)1200m Run (3 min rest)800m Run (2 min rest)400m run (1 min rest)200m run Treat these runs like a PR attempt each time. There is enough rest to fully recover. Core: 50 GHDs or… Read more »
Workout of the Day
Sunday, January 1st
Closed – Happy New Year!
Saturday, December 31st
“Goodbye 2022!” 2.0 Rounds for time (35 min cap) 22 Push Press 95/65 | 75/55 | 45/35 22 Kettlebell Swings 53/35 | 35/26 | 26/18 22 Wall Balls 20/14 | 14/10 | 10/6 22 Calories (bike or row, athlete choice)… Read more »
Friday, December 30th
Strength: Front Squats – 6×1 @ 95% Conditioning: Open 15.5 For Time 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 | 75/55 As with most of our open workouts, we’re going to pick one movement to push and one… Read more »
Wednesday, December 28th
Strength + Conditioning: EMOM 10 25 DU | 25 SU 1 Cluster at 70% of 1RM clean and jerk The EMOM should be relatively heavy. The goal is to get the heart rate up and then get comfortable going straight… Read more »
Tuesday, December 27th
Pressing Complex 90-100% of 1RM Strict Press 4×6 3 Reps Push Press 3 Reps Push Jerk Pressing complex – it is okay to reset each rep if it allows you to go heavier. Goal is to cause fatigue on the… Read more »
Monday, December 26th
We are closed today for Christmas Day Observed. See you tomorrow for normal schedule!
Sunday, December 25th
Closed! Merry Christmas!
Saturday, December 24th
Conditioning: 12 Days Of Christmas – TEAM EDITION For Time, Teams of 2 1 Thruster 115/85 2 Sumo Deadlift High Pull 115/85 3 Power Snatch 115/85 4 Push Press 115/85 5 Power Clean 115/85 6 Bar facing Burpees 7 Pull… Read more »
Friday, December 23rd
Conditioning: Open 18.1 Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars | knees to elbows | knee raises 10 dumbbell hang clean and jerks 50/35 | 35/20 | 20/10 (5 right, then 5 left)… Read more »