STRENGTH (14 min) Every 2 min for 7 sets: Build to heavy complex of… 1 snatch balance + 1 overhead squat *start first set at around 50-60% of snatch and then build (Score: Weight) WORKOUT (12 min) 5 rounds for time: 3 ring muscle up 10 overhead squat (75/55)* 30 double under *Increase OHS weight […]
WORKOUT (23 min) 9 min AMRAP*: 21 KB deadlift (1x 70/53) 15 cal bike 9 up-down broad jumps (6’/4’) 6 KB suitcase carry (50-ft) (1x 70/53) 3 shuttle run (50-ft) *Immediately into… 3 min rest 6 min AMRAP (same as above) 2 min rest 3 min AMRAP (same as above) *pick up where you left […]
WORKOUT (14 min) On a 28 min running clock… For time: 10 wall walk 21 thruster (95/65) 9 rope climb 15 thruster (95/65) 6 rope climb 9 thruster (95/65) 3 rope climb *14 min cap (Score: Time) Immediately into post-workout strength… POST-WOKOUT STRENGTH (14 min) In remaining time, build to… 1 heavy cluster (Score: Weight)
WORKOUT (20 min) 4 rounds for time: 500/400m row 10 burpee box jump over (24/20) 15 toe to bar *20 min cap (Score: Time)
STRENGTH (16 min) 16 min EMOM: Min 1: 3 push press Min 2: 3-5 tempo/negative chin-ups (53×0) *Push press: start at 50% and build to 70-80%+ *Tempo/negative chin-up: slow 5 sec descent, 3 sec hang at bottom, then pull back to top (Score: Push press weight) WORKOUT (12 min) 2 x 5 min AMRAP*: 5 […]
STRENGTH (16 min) Every 4 minutes for 4 sets: 6 tempo front squat (31X3) *aim for 55-65% of 1RM *slow 3 sec descent, 1 sec hold at bottom, then drive to top (Score: Weight) WORKOUT (15 min) 15 min AMRAP*: 100 double unders 100 wall balls (14/10) 50 overhead squats (45/35) 50 floor press (35/20) […]
WORKOUT (25 min) Teams of 2… On a 25 min clock: 100 cal bike buy in In remaining time… AMRAP: 10 50-ft DB bear crawl (50/35 x2) 20 up-down deadlift (50/35 x2) 30 American KB swing (70/53) (Score: Rounds/Reps)
STRENGTH (15 min) 15 mins to build to… Heavy 5 rep strict press *5 reps for all building sets (Score: Weight) WORKOUT (18 min) 4 Rounds For Time: 8 deficit handstand push-up (7”/3.5”) 12 toes to bar 16/12 cal row (Score: Time)
WORKOUT (15 min) 50 DB front squat (50/35 x1) 40 box jump (24”/20”) 30 DB front squat (50/35 x2) 20 box jump (30”/24”) 10 DB hang squat clean (50/35 x2) (Score: Time)
STRENGTH (16 min) 16 min EMOM: 1 pause power snatch *3 sec pause @ the knee *aim for about 70% of 1RM across all sets *deep catch/receiving position (Score: Weight) WORKOUT (14 min) 14 min AMRAP: 1 hang power snatch (strength weight) 5 sit-ups 2 hang power snatch 10 sit-ups …3/15, 4/20, 5/25, etc. (Score: […]
Find your buddy and stay tuned for more details! We have a nutrition challenge coming your way! Partners do not have to members at the gym but will have to be available for check ins and meet ups if they choose to participate. If you want to participate but don’t have a partner, see Coach […]
STRENGTH (20 min) 20 minutes to find… 1RM push press *Re-test in February (Score: Weight) WORKOUT (15 min) 4 x 3 min AMRAP: 10 DB burpee box step up (2x 35/20) (24”/20”) 20 single DB shoulder to overhead (1x 35/20) *1 min rest between each 3 min AMRAP *pick up where you left off after […]