Think of an EMOM workout but instead you’ll have 3 minutes per segment. Treat each 3 minutes as about an 80% sprint taking no more than 2 minutes per movement (or combo). 70% is a guide for the clean but it assumes that you have a relatively heavy clean. New athletes, or folks still working out technique on the clean may need to go above or below 70%. Use a weight that you can move consistently well, but is still challenging. Every 3 minutes for 27 minutes A. Run 400M B. 3 Hang Squat Cleans (70% 1RM) + 10 lateral burpees over the bar C. Row 500MRead more

Revisiting one of our original member WODs. “Nick” “Nick” 4 Rounds for Time: 1 muscle up 8 push presses, 95/65# 9 pull ups 11 box jumps, 24/20″ 24 double unders Recover Tabata Air Squats Tabata Sit-upsRead more

For conditioning today, let’s hit some fast intervals! Write down your times on the whiteboard then record your worst result in WODIFY. Dead lift sets must be unbroken… Strength Push Jerk 1 RM Conditioning 3 Intervals each for time 15/12 Cal Row 10 Dead lifts (185/125) 6 Burpees over Bar Record your worst time recover between roundsRead more

Classic style 21-15-9 workout today, borrowed from this years Masters of the Universe Competition. With heavier power cleans, you may need to break these sets up sooner than you’d like. On the easy moves (wall balls and bar hops) try to hit big sets.st Break down and rest, then we’re going to hit some accessory work to finish up. “The Take down” 21-15-9 Power Cleans (155/105) Wall Balls (20/14) Bar Hops Accessory Not For Time EMOM x 8 A. Strict Pull-ups (:30/30) B. Push-ups (:30/30)Read more

EMOM Sunday EMOM x 27 A. 12 Box Jumps (24/20) B. 4 Power Snatches (135/95) C. Run 100MRead more