After a warming up for a run and some lower extremity mobility you’ll start with your first “Test” of Throttle. Run 400M. Record an accurate time for this. Take a few minutes to recover and set up your targets for test 2 – One Hundred Burpees for Time. If time allows we have some strength...Read More
For Time In Teams Of 2 3 Total Rounds of Run 400M (together) Then alternating for 2 rounds each athlete “DT Complex” 12 Dead lifts / 9 Hang Power Cleans / 6 Push-Jerks (155/105) Then with athletes working at the same time 2 Rounds of 5 Chest to Bar Pull-ups 7 Handstand Push-ups 20 Synchro...Read More
For a little background on our next training cycle, check out yesterday’s blog post. Below I’ll try to offer some insight as to what we’ll be training for the next 8 weeks. How do we measure “engine”? Really what that means is how can we measure our capacity to do work. We do it every...Read More
2 Rounds For Time 40 Wall Ball Shots (20/14) 40 Dumbbell Snatches (50/35) Alternating 30 Front Rack Lunges (105/70) 30 Shoulder to Overhead (105/70) Accessory – 3 Rounds For Quality 6 Barbell Bent Over Rows 1:00 Weighted Plank Read More
Two weeks ago we sent out a quick 4 question survey for members to complete. Its great to get this kind of feedback once in a while and I’d like to thank everyone who completed it. First – we wanted to know what you wanted to work in terms of training. Of course, we are...Read More
Using a Running Clock 0:00 – 12:00 AMRAP in 12 minutes 10 Thrusters (95/65) 12 Kettlebell Swings (53/35) 10 Overhead Squats (95/65) 12 Toes to Bar 15:00 – 23:00 Find a heavy Snatch single (squat or power) Accessory 4 x 15 Russian Twists (weighted or unweighted)Read More
EMOM x 10 A. Double Under Practice 40,30,20 or practice B. Ring Dips 8,6,4 or practice For Time 21-15-9 Burpee Box Jump Over (24/20) Push Press (135/95) Calorie RowRead More
Every 90 Seconds for 5 sets complete the following complex from the rack. Hit 3 front squats , re rack and immediately hit 6 back squats. Aim to use the same weight across all sets unless you set up too light / too heavy. 3+6 Front Squat + Back Squat using 50% – 60% 1RM...Read More
