Strength: 4 Rounds of:25′ Single Arm DB Overhead Walking Lunge (per arm)8 Pausing Goblet Squats (2 seconds)Rest 2 minutes Note: Today’s strength we’re going to work on our overhead stability while performing our lunges. The goal of today is to… Read more »
Hero WOD: Charleston 9 9 rounds for time of: 9 Power Cleans, 95/65 lbs 9 Burpees 9 Pull-ups 9 Wall Balls, 20/14 lbs 9 AbMat Sit-ups 9 Shoulder-to-Overheads, 95/65 lbs 9 Box Jumps, 24/20 in 9 Push-ups 9 Air Squats… Read more »
We are closed for Christmas, enjoy the holiday!
Christmas Eve! Conditioning: 12 Days of Christmas 1 Thruster 115/852 Sumo Deadlift High Pull 115/853 Power Snatch 115/854 Push Press 115/855 Power Clean 115/856 Bar facing Burpees7 Pull Ups8 Toes-To-Bar9 Wall Balls 20/1410 KB Swings 53/3511 Goblet S quats 53/3512… Read more »
Strength: Deadlift:EMOM 85 Deadlifts at 70% Our deadlifts today should be performed as controlled touch and go and should be a little heavier than we would normally do in our workouts. As you descend into your reps, ensure shoulders stay… Read more »
Weightlifting: Snatch work: 6 sets of 1 Hang Power Snatch, 1 Hang Squat Snatch building from 60-75% Weightlifting: We’re taking the first pull out of the movement to ensure we’re getting full extension before turning over. Between the two, we… Read more »
Pulling Strength: Bent Over Barbell Row (clean grip) 4×6-8 Supinated Grip Chin-Over Bar Holds – 4xmax Rest 90s We’re going to be combining our horizontal with our pulling strength today. Bent over barbell rows should be performed with a slight… Read more »
Weightlifting: Every 2 minutes for 12 minutes (6 sets) complete 3 front squats & 2 split jerks at 70% of 1RM (of your clean and jerk) We will be taking these from the rack today, so no need to clean… Read more »
Come join us for open gym from 1000-1200!
Conditioning: 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 Rest 90s 3 Rounds Partner 1: 300/250m Row Partner 2: 25 Wall Balls 20/14 Rest… Read more »
Weightlifting: 5 sets: 1 Snatch Liftoff, 1 Snatch Pull, 1 Squat Snatch (Build from 60% to a heavy)
Today we will be spending 15-20 minutes working on breaking down the lift from the bottom up and then tieing it into a full snatch. For the liftoff, we want to ensure that we pull the slack out of the bar, shoulders tight but arms loose and drive with our legs down into the ground through the middle of our foot. We should see no torso movement here. We will follow that by completing the second portion, passing the knees, pulling our chest tall and getting vertical extension. Finally we will complete the snatch, catching as low as possible.
12 Deadlifts (bodyweight)
21 Box Jumps 24″/20″
Classic bench mark workout – we should be able to complete the deadlifts unbroken, while slow and steady with minimal breaks on the box jumps.