We’ve done a lot of “legs” this past week, so while we want to keep getting stronger, stay sub maximal today and put in some work. The front squats should be heavy, but fast. Tabata is 20 seconds of work followed by 10 seconds of rest for 8 total rounds. You will do 32 total...Read More
Continue to work on your pull ups, but make them more challenging than last time. For the average person walking in the gym, it should be your goal to do a strict unassisted pull up. If you have an unassisted pull up, your goal is to do 10 or even 20 in a row. To...Read More
One of my favorite shots from “Thermal Kids Day” last weekend!!! This is a team workout consisting of bench press and running. The workout will be 30 minutes in length: the first 15 minutes will be for bench press and the second 15 minutes will be for running (no rest between the bench press portion...Read More
Today is a chipper – you run through this ONCE (thankfully). Dead lifts should be moderate (complete in 3-4 sets max). Box jump overs are what they sound like, but you may jump on top of the box and then over (no need to open the hip completely). Scale muscle ups to 20 chest to...Read More
No, that’s not a typo, we’re finding a 20RM back squat today. You can look at the results from 2/9/15 to compare. For most people, this may be 60% of your 1RM or even more. The best way to approach this is with a moderate cadence – do not try to do these reps quickly....Read More
Today let’s get back to gymnastics and work on our handstand progressions. Use the time to work on something harder than what you typically do in workouts. For the metcon, “shoulder to overhead” means either a shoulder press, push press, or any kind of jerk. If you don’t have the shoulder and lat strength to...Read More
Take 20 minutes to find a max weight for the complex below. Make sure each rep is exactly as written, i.e. don’t combine the second deadlift and first hang power clean into a power clean from the ground. You must hold onto the bar without letting go, but you may regrip in your hip crease...Read More
For Strength today, we’ll be working on push press. Complete 2 sets of 5 increasing the load if needed. Then complete 2 sets of 3 with heavier weight in the same fashion. A good place to start if you have a true 1RM for your push press, is around 70-75% for your sets of 5...Read More
For strength, take the bar out of the rack and find a 3RM overhead squat. Mobility and staying tight in the bottom are the keys to success for this. In the metcon, you’ll become very familiar with your kettlebell. Start each round with 25 swings, then hold onto the kettlebell for your 25m walking lunges...Read More
Today’s team workout will be done in groups of 3. Athlete A will run 200m while Athlete B is doing bar muscle ups and Athlete C is doing thrusters. Once Athlete A comes in, they start on bar muscle ups, Athlete B moves to thrusters, and Athlete C goes out on the run. Rotate in...Read More
