Workout of the Day

Back Squat: 3×5 @ 80% Back Squat: 1×20 @ 50% Strength: we will hit 3 sets of 5 back squats at relatively high weight, then dropping and hitting one large volume set at 50% of our 1RM. Rest at least… Read more »

4 Sets of: DB Z Press – 6-8 reps Wall Facing HS Hold – 20 seconds Rest 90s Strength: We’re working on some accessory strength that will really help our overhead and HSPU strength. The z-presses should be heavy enough… Read more »

5 rounds for time: (30 min cap) 400 m run 25 wall ball 20/14 | 14/10 | 10/6 5 Clean and Jerks 185/135 | 155/105 | 135/95 Today’s workout is both a long burner and combining a heavier barbell. We… Read more »

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

Partner “Cindy” 20 rounds for time 5 pull ups 10 push ups 15 air squats – each partner must complete one round at a time, partner #2 rows for calories while partner #1 completes 1 round, then switch. Score is… Read more »

Running WOD 1 Mile Run Rest 2:30 1200m Run Rest 2:00 800m Run Rest 90s 400m Run Rest 60s 200m Run Running WOD – we want to see a slight increase in pace as we drop each distance, so lets… Read more »

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups Strength circuit should be done with rest only after completing each… Read more »

Snatch Technique Work – 15 minutes Weightlifting: We are not prescribing any sets today, but we want to spend 15 minutes drilling down technique here. Weight should stay moderate to allow coaches to breakdown the movement segments with each athlete…. Read more »

12 min Alt EMOM min 1: 1 squat clean + 1 hang squat clean + 1 jerk @ 70% min 2: 30 DU or 30 seconds of DU progression work Weightlifting: Our primary goal is to keep the heart rate… Read more »

4 Supersets 6-8 Bent Over Barbell Rows Max Effort Strict Pull Ups Rest 90s Strength – Bent over barbell rows should be a moderate weight, torso as close to a 90 degree angle as possible without rounding our backs or… Read more »