In teams of 2: AMRAP 10 200m Run Max Power Snatch 135/85 | 115/85 | 95/65 Rest 3 minutes AMRAP 10 200m run Max Power Cleans 185/135 | 155/105 | 115/85 note: Two AMRAPs today with a 3 minute break…. Read more »
Dan Broughton
Friday, April 5th
Power Clean + Jerk – 5×2 at 75-85% of 1RM Power Jerk can be power or spit, drop and reset between the two reps. E2MOM for 10 minutes 20 Wall Balls 20/14 | 14/10 | 10/6 Max single arm DB… Read more »
Thursday, April 4th
Pause Bench Press- 4×5 at 70%, 1 second pause at bottom. Strength – focus on not loosing tension during the pause and not letting the bar relax on our chest at the bottom. 4RFT (16 min cap) 20/16 Cal Row… Read more »
Wednesday, April 3rd
Pause Back Squats – 4×5 at 70%, 1 second pause at bottom. Strength – focus on not loosing tension during the pause, keeping the entirety of our feet engaged. 3RFT (18 min cap) 9 Deadlifts 185/135 | 155/105 | 135/95… Read more »
Tuesday, April 2nd
Handstand Push Ups E2MOM 12 Minute 0-6 (3 rounds) – max effort strict HSPU Minute 6-12 (3 rounds) – max effort kipping HSPU *** Scale options 1-2 mats, or z press with the first 3 rounds being a heavier weight… Read more »
Monday, April 1st
Murph Prep #2 2RFT (40 min cap) 800m run 25 Pull Ups 50 Push Ups 75 Goblet Squats 35/26 Second murph prep of the cycle with an emphasis on the squats today. If you bring a weight vest, choose a… Read more »
Sunday, March 31st
Closed for Easter!
Saturday, March 30th
“Teams of 2: For Time: 2000m Row 100 Thrusters 45/35 | light DBs 50 Pull Ups | Assisted PU | Ring Row 2000m Row 50 Pull Ups | Assisted PU | Ring Row 100 Thrusters 45/35 | light DBs 2000m… Read more »
Friday, March 29th
Deadlift- 1×10 at 70-75%, then 2×10 at 90% of that number Strength – This should be a challenging set of 10 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar… Read more »
Thursday, March 28th
5 Rounds for Time ( 25 min cap) 500/450m Row 10 Box Jumps 30″/24″ | 24″/20″ | step ups 20 Wall Balls 20/14 | 14/10 | 10/6 Core Tabata – Hollow Rocks 20s on 10s off for 4 minutes Workout… Read more »