Bench Press – 4×6 at 70-80% Alt EMOM 16 Minute 1: SDHP 95/65 | 75/55 | 45/35 Minute 2: Med Ball Sit Ups 20/14 | 14/10 | 10/6 Minute 3: Feet Elevated Ring Row | Ring Row | Row on… Read more »
Workout of the Day
Sunday, August 25th
Come and join us for Open Gym from 1000-1200!
Saturday, August 24th
Teams of 3 For Time (30 min cap) 75 Clean and Jerks 135/95 400m team run 10 rope climbs 400m team run 100 Barbell-facing Burpees 400m team run 10 rope climbs 400m team run 75 Clean and Jerks 135/95 We’re… Read more »
Friday, August 23rd
AMRAP Repeats AMRAP 7: Buy In: 200m DB Farmer Carry 35/20 Then AMRAP 10 DB Hang Clean 10 Push Ups on DBs 10 DB Front Squat 10 DB Push Press Rest 2 minutes and repeat for a total of 3… Read more »
Thursday, August 22nd
3 Position Power Snatch: 5 sets building from 50-60% A little bit of lighter work today to nail the lift from the three starting positions (high hang, hang at knee, floor). Lets focus on getting full vertical extension and being… Read more »
Wednesday, August 21st
Front Squat: 6 sets 2×8 at 65% 2×6 at 75% 2×4 at 85% Strength: We expect these sets to be challenging but doable, with the 85% being our hardest sets. Rest should be at least 2 minutes between sets. Workout… Read more »
Tuesday, August 20th
Close Grip Bench Press 4×6-8 Close Grip Bench – Our pressing strength will switch largely to triceps with this movement, which will help our aggressive lockout on all overhead movements (mainly our jerks). Our grip should be somewhere inside our… Read more »
Monday, August 19th
C&J: 5 complexes of 1 Clean Pull, 1 Squat Clean, 1 Push Jerk, 1 Split Jerk @ 70% 1RM Weightlifting: We’re going to be reinforcing both the clean and jerk technique today in order to prep for retesting next week…. Read more »
Sunday, August 18th
Hero WOD: “Roberts Ridge” For Time: 10 Clean and Jerks 185/125 20 Kettlebell Swings 70/53 30 Thrusters 95/65 40 Chest to Bar Pull Ups 50 Bar Facing Burpees 60 Wall Balls 20/14 70 Cal Row Background: In March 2002, a… Read more »
Saturday, August 17th
Teams of 2: Partner 1: 40/30 Cal Row Partner 2: AMRAP C&J 115/75 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Snatch 115/75 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Wall Ball 20/14… Read more »