Workout of the Day

Tabata (20s on 10s off for 4 minutes)0-4: DB Burpee Deadlift 35/204-8: DB Push Press 35/208-12: DB Dual Devil’s Press 35/20 Then 30 Minutes of Full Body Mobility

Strength: Tempo Bench Press 4×6 at 31X1 tempo, 65-75% of 1RM Ensure there is no loss of tension on the pause on the bench press. Focus on creating an arch and getting the shoulders locked back. ***Tempo – 3 second… Read more »

Strength: Push Jerk 3×10 at 70-80% of 5RM Strength – looking to cycle heavy weight for our jerks today that are heavier than what we’re used to for a set of 10. percentages are based on our 5RM from floor…. Read more »

Conditioning: AMRAP 22 12 Handstand Push Ups | pike push ups | z-press 12 Deadlifts 135/95 | 115/85 | 95/65 12 Burpees 12 Front Squats 135/95 | 115/85 | 95/65 ***At 10:00 everyone must complete one 800m run before continuing***… Read more »

Come join us for open gym from 1000-1200!

“The 250” In Teams of 3 For Time: 40 min cap 250 Deadlifts 135/95 | 115/75 | 95/65 250 Wall Balls 20/14 | 14/10 250 TTB/K2E Allow teams to split up the work however they want. They can each do… Read more »

Strength: EMOM 8 Even: 3 Front Squats from floor at 80% of 1RM C&J Odd: 50 DU/50 SU EMOM – Short EMOM to warm up and get our heart rate primed for our longer open workout today. Lets cap the… Read more »

Skill: Bar Muscle Up Skill Work – 15 minutes of skill work or Every 15-30 seconds for 10 minutes, 1 bar muscle up Utilize a 15 minute clock – For those with BMU we’re going to pick either every 15… Read more »

Conditioning: AMRAP 13 Part A: 3RFT 8 Alternating Front Rack Barbell Lunge (stationary, forward step) 115/75 | 95/65 | 75/55 10 Bar Facing Burpees 8 Alternating Front Rack Barbell Lunge 10 Lateral Squat Jumps Over Barbell Part B: Use remainder… Read more »

Strength: *Test* – in 20 minutes 5RM Deadlift Deadlift – reps must be touch and go, no resetting on the ground. Lets focus on keeping our shoulders locked and not rounding as the weights get heavy! Conditioning: AMRAP 9 10… Read more »