Strength is going to focus on positioning in the snatch – try to be consistent with your footwork and pull for both the power snatch and the snatch. You may drop the bar between lifts, but don’t rest too much. Conditioning is a sprint, literally. Go as hard as you can on both the sprints...Read More
Strength today starts with 4 front squats, then re-rack the bar and immediately go into 8 back squats. Find the heaviest set possible for this combination. The conditioning requires box jumps, HSPU, and full squat cleans. Scale the HSPU’s by putting your feet on a box or doing stink bugs. The cleans should be moderate...Read More
Saturday’s Open WOD involves OHS and chest to bar pull ups. Today, let’s work on mobility and gaining confidence with our OHS by finding a heavy 1 rep for strength. Have a friend check your depth as this will be important in the Open WOD. Then, conditioning consists of a good burner of power cleans,...Read More
We’re keeping the gym open guys don’t worry, just be safe on your way in. Due to limited sign-ups for classes tonight, we will convert the evening classes to an open style format. Whenever you make it in for your WOD we’ll group you up with others and run you through it. This will open...Read More
Hey Guys, it’s Sarah! It’s Vin’s birthday (depends on when you read this – his bday is 3/4) & I wanted to take a minute and say “Happy Birthday!” Vin has been working tirelessly for the past year to make Thermal what it is today and I just wanted to let him know how impressed I...Read More
Snatches were light to moderate in 15.1, so there may be a heavy overhead squat component later in the Open (probably not 15.2). The format may be an ascending ladder, so that’s what we will practice today. Strength is working on the full snatch and then the metcon is a couplet of overhead squats and...Read More
The metcon starts with the row and ends with the cleans. You will row 500m as fast as possible, then rest exactly 2 minutes. After those two minutes are up, you’ll do 30 burpees, 10 full cleans, 30 burpees, and 10 full cleans. You will probably do singles or doubles on the cleans and that’s...Read More
For strength, choose a weight that’s about 70% of your 1RM back squat and do that weight for all five sets of squats. Focus on a controlled descent and fast ascent. We think the 15.2 workout will have either thrusters or wall balls in it, so the conditioning reflects that. Find a pace to keep...Read More
