Today we’ve got high volume gymnastics blended into an engine workout. Let’s battle through these 2 couplets and then see what happens to our ability to do a higher level skill move in a state of fatigue. 4 Rounds for Time 15 Pull-ups 15 Box Jump overs (24/20) immediately into 4 Rounds for Time 200M...Read More
Get in and get ready for a quick 5 minute clean primer. This is designed to dial in our pulling as well as prep our bottom position. Use (135/95) if efficient at heavy cleans, coaches discretion for new athletes and athletes with mobility issues. Once that EMOM is over use the next 17 minutes to...Read More
“Helen Meets Grace” With a partner “Helen” 3 rounds of 400M Run 21 Kettlebell Swings (53/35) 12 Pull-ups “Grace” 30 Clean and Jerks (135/95) *a partners can not be working while another partner is running * Split reps any way you’d like ...Read More
We’ve got six members vying for an opportunity to compete this January in Miami. Maybe you’ve seen them filming workouts here at the gym. Today, we’re all going to take a crack at one of the qualifying workouts. Have fun From the 2017 WODAPALOOZA Online Qualifier 5 Rounds of: 10 Deadlifts (225, 155lbs) 10 Handstand...Read More
Engine work today guys. Start with a buy in on the rower, then tackle some DB snatches, hang cleans and more calorie rowing. Find a steady pace and settle in for this long one. AMRAP in 20 minutes Row 50/40 Calories (buy in) in remaining time 12 Dumbell Snatches (50/35) 12 Hang Power Cleans (115/75)...Read More
Today we’ll be utilizing the weight-lifting double at 80% to drive our ability in the snatch. Theoretically if you can get comfortable at 80% your 1RM will be improved, furthermore, this is a good weight to improve on the basics and get stronger at the same time. For a weight-lifting double you’ll complete the first,...Read More
Long interval work today guys. At the call of 3-2-1 go, you’ll run 400M come inside and hit 10 HSPU followed by 8 burpees. Once that is done complete as many Toes to Bar as possible. How to scale Run should be 2 minutes or less HSPU should be done in no more than 2...Read More
3 position cleans are one of the best ways to learn proper bar path. By starting from the top and working your way down (to the floor) we get to feel the bar sweep into our hip from simple starting points like the hang. As we work through our positions we see that bar path...Read More
Start off by building up to a moderate weight 3 rep in the dead lift. Hit something that will be heavier than your met-con weight. For the “death by” portion, cap out at 15 minutes, but if you bail out prior to minute 8, come back in after a minute of rest, work with a...Read More
