Workout of the Day

Closed, Merry Christmas!

Closed, Merry Christmas Eve!

12 Days Of Christmas: 1 Sumo Deadlift High Pull 95/65 2 Thrusters 95/65 3 Push Press 95/65 4 Power Clean 95/65 5 Power Snatch 95/65 6 KB Swings 53/35 7 Pull Ups 8 TTB / K2E 9 Box Jumps 24″/20″… Read more »

Tempo + Speed Front Squats 4 sets of 2 tempo squats at 32X1 followed immediately by 4 explosive reps with good form. Start at 65% and build as form allows. Strength – working on control and explosiveness in one set… Read more »

Superset: Barbell Hip Thrust (back on bench) – 4×8 Single Leg Romanian Deadlifts with KB 4×6 Working on posterior strength today, primarily glutes and hammies. BB hip thrusts should have back on a bench – don’t focus on heavy weight… Read more »

Every 90s for 6 rounds (9 min total) 4 Toe To Bar 4 Pull Ups 1 Hang Squat Snatch 1 Squat Snatch Target snatch weight ~70% of 1RM EMOM is combining high skill movements and working on transitioning between the… Read more »

Strict Press 4×5 at 75-80% 5RFT – 10 min cap 10 Hang P. Clean 115/85 | 95/65 | 75/55 30 DU/60 SU Simple couplet that is at a weight we should be able to stay unbroken today. Lets push the… Read more »

Deadlift EMOM – 8 6 Reps building from 60%, not to exceed 85% Strength – try to match the weights you did on 12/6 for the 5 reps or increase slightly. For Time: 15 min cap 10/9/8/7/6/5/4/3/2/1 Back Squats 135/95… Read more »

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

Teams of 3 For Time (30 min cap) 60 Clean and Jerks 135/95 | 115/85 | 95/65 400m team run 10 Ring Or Bar Muscle Ups | 20 C2B or Assisted MU | 20 Pull Ups + 20 Dips 400m… Read more »