Strength Deadlift 5×5, across (aim to load 2.5 – 5 lbs heavier than last week across all sets) Conditioning Complete 4 rounds of 90 second AMRAP: 5 Strict Pull Ups (Rx+ 3 Bar Muscle Ups) 7 Hang Power Cleans (115/75)… Read more »
Workout of the Day
Monday 200316 – Experienced/All Levels
Strength Sumo Deadlift 5×5, across (aim to load 2.5 – 5 lbs heavier than last week across all sets) Conditioning Complete 4 rounds of 90 second AMRAP: 5 Strict Pull Ups (Rx+ 3 Bar Muscle Ups) 7 Hang Power Snatches… Read more »
Monday-Sunday 200316-22 – Competition
Monday 3/16 Warm Up 3 rounds: 10/side Single Arm Suitcase Deadlifts 10/side Single Arm Kettlebell Swings A1. Good Mornings 4×10, increasing A2. Landmine Push Press 4×5/side B1. Front Squats 5×5, increasing (40-60% of 1 RM) B2. Weighted Strict Pull Ups… Read more »
Sunday 200315 – Beginner/All Levels
Strength A1. Wall Supported Split Leg Kick Up or Chest to Wall Handstand Holds, 3 sets of practice A2. Ring Support L-sit or Parallette Tuck Hold, 3 sets of 10 seconds shy of failure (improve on last week by 1-3… Read more »
Sunday 200315 – Experienced/All Levels
Strength A1. Wall Supported Split Leg Kick Up or Chest to Wall Handstand Holds, 3 sets of practice A2. Ring Support L-sit or Parallette Tuck Hold, 3 sets of 10 seconds shy of failure (improve on last week by 1-3… Read more »
Sunday-Sunday 200315-0322 – Specialty
Endurance Sunday 3/15 Every 5 minutes, complete 6 rounds of: 100 Toe Taps to Med Ball 20 Wall Balls (20/14) 10 Toes to Bar Wednesday 3/18 “Rowing Marguerita” Complete 50 rounds for time of: 1 Burpee 1 Push-Up 1 Jumping-Jack… Read more »
Saturday 200314 – Experienced/All Levels
Please note we are running All Levels (Beginner/Experienced) classes starting Saturday 3/14. Here is the updated workout: Strength A1. Floor Press 3×10, building (5lbs heavier than last week) A2. Plyometric Push Up or Tough Push Up, 3 sets of 2-3… Read more »
Saturday 200314 – Beginner/All Levels
Please note we are running All Levels (Beginner/Experienced) classes starting Saturday 3/14. Here is the updated workout: Strength A1. Floor Press 3×10, building (Choose a weight you can perform unbroken, but is moderately challenging) A2. Plyometric Push Up or Tough… Read more »
Thursday/Friday 200312-13 – Experienced/All Levels
Thursday 3/12 Strength A. 20 minute EMOM: M1 – M5: Muscle Clean + 1 Split Jerk with 2 second pause in the dip M6 – M10: Clean Pull + 1 Hang Power Clean + 1 Split Jerk with 2 second… Read more »
Thursday/Friday 200312-13 – Beginner/All Levels
Thursday 3/12 Strength A. 20 minute EMOM: M1 – M5: Muscle Clean + 1 Split Jerk with 2 second pause in the dip M6 – M10: Clean Pull + 1 Hang Power Clean + 1 Split Jerk with 2 second… Read more »