Today you’ll start and end with solid state cardio. Maintain a steady conversational pace for the run, the goal here is simply to get used to moving for longer periods of time and learn to control our breathing. Steady State Cardio Run for 7 Minutes at a conversation pace 15-12-9 Squat Clean (135/95) Toes To...Read More
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
