Workout of the Day

Conditioning: Teams of 2, 20 min cap For time: 80 DB snatch 50/35 200 double unders 8 Rope Climb 60 DB snatch 50/30 150 Double unders 6 rope climbs 40 DB snatch 100 Double Unders 4 rope climbs 20 DB… Read more »

Conditioning: For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 10 Bar Facing Burpees 10 Power Snatch 95/65 10 Box Jump Overs 24″/20″ Cash Out: 800m run Core – Barbell Rollouts 3×8-10

Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »

Strength: 5 Complexes of: 2 Strict Press 3 Push Press 3 Push Jerk 75% 80% 85% 90% 95% 90s rest Strength – week 4 of this complex Conditioning: C&J Ladder (15 min cap) 15 reps 115/75 | 95/65 | 75/55… Read more »

Strength: Front Squat: 2×5 at 80% 3×3 at 85-90% Rest 2-2:30 Strength – we’ve got longer rest periods today, so take the full amount as you get to those heavy triples on your squats. Conditioning: “Desire” In 5 minutes complete… Read more »

Strength: 4 Supersets: Strict Pull Ups to failure Lateral DB Shoulder Fly – 10 reps Rest 90s Strength – We’re going until complete (form) failure on our pull ups today as our accessory combination is light lateral DB shoulder flies…. Read more »

Happy birthday Coach Miranda!!!! Come and join us for open gym from 1000-1200

Teams of 2: Buy in: 100 Push Ups 800 m partner medball run 50 DB thrusters 50/35 50 DB hang power cleans 400 m partner medball run 30 DB thrusters 30 DB hang power cleans 200 m partner medball run… Read more »

Strength: 4 supersets of: Tempo Bench Press – 5 reps at 31X1 at 70% 30s of DB Push Press (max reps in time) at 50/35 Rest 90s Strength – Working on control with our tempo bench press (3 second negative,… Read more »

Skill: Single Arm OH DB Squat + Pistol skill work – 15 minutes Skill – working on two of our most challenging squat variations. Split the time evenly amongst the two. Athletes proficient in both movements should work on pause… Read more »