“31 HEROES” AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Plate Run (45/25 lb) Partners switch… Read more »
Workout of the Day
Friday, August 4th
Squat Snatch w/ 2 second hold in catch 5×2 at 70-80% Snatch: Working on control in the catch today with the 2 second pause. Use this pause to evaluate if your weight is balanced evenly in your feet, or if… Read more »
Thursday, August 3rd
Strength: Front Rack Barbell Box Step Ups 4×12 (6/leg) Cossack Squats – 4×12 (6/leg), add weight if possible Rest 2 minutes Front Rack Step Ups – we’ve done these in the last cycle, so remember that these will add a… Read more »
Wednesday, August 2nd
Squat Clean + Front Squat + Jerk 5 sets at 75-85% All 5 sets at the prescribed percentages. First clean is a squat clean, so if you do need to power it, you will end up squatting twice before your… Read more »
Tuesday, August 1st
Strength: Bench Press:5 Sets building from 60-75%1 Rep at 53X11 Rep at 5XX12 Reps at normal tempo Note: working on control and explosive strength today, 5 second negative + 3 second pause on first rep (don’t bounce to re-engage after… Read more »
Monday, July 31st
Deadlift Cycling 4×10 at 65-70% 1RM ***20-30s Deadhang after each set*** Rest 2 minutes Today we’ll be working on some cycling for our deadlifts. 65-70% should be more than what we normally would do in a workout for 10+ reps… Read more »
Sunday, July 30th
Come and join us for Open Gym from 1000-1200!
Saturday, July 29th
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 | 35/25 | 25/15 Rest 90s 3 Rounds Partner 1: 250/200m Row Partner 2: 25 Wall… Read more »
Friday, July 28th
Power Clean + Hang Power Clean + Squat Clean 6 sets at 70-80% Keeping our focus on the clean today, all sets should be 70-80%. Lets focus on a smooth leg drive on the first pull, keeping our arms relaxed… Read more »
Thursday, July 27th
Gymnastic Strength/Skill: 4 supersets of max reps of: A) Ring Pull Ups | Feet Elevated Ring Rows | Banded Pull Ups B) Wall Facing Strict HSPU | Strict HSPU Negatives (0-2 mats) | Tempo Z Press @ 31X1 tempo Rest… Read more »