Clean work today guys, lets get started by hitting a heavy double. Using that number hit two triples from the hang without dropping the bar. This is a good opportunity for those of you who have felt that your percentage work has been too light. Go heavy on the double and have a solid number...Read More
Strength Alternating EMOM x 10 A. Farmers Carry x 4 lengths (70/53) B. Strict Press 5 reps (athletes choice) Conditioning 10-1 Dead lift (185/125) Box jump over (24/20) Kettlebell Swings (53/35)Read More
After you come in from the 400M Run you will need to hit 5 reps of the “Bear Complex”. Complete all 5 movements for 1 repetition of the complex. During the complex you may not drop the bar or rest it on the floor. “Running Bear” 5 Rounds for Time Cap 30 minutes Run 400M...Read More
For strength today we’ll be working on some volume front squats. Use 60-65% and hit 6 reps on the minute. If you want an added challenge , go from the ground. You’ll have to hustle to get this one done under the cap! Strength Front Squat EMOM x 6 6 x 6 @ 60-65% 1RM...Read More
Working on interval sprints today guys, lets choose a weight that allows and unbroken set on the dead lifts. Sprint through the 200M Row and get immediately to the rope. Scale 3 rope pulls for each rope climb. Interval Sprints 5 Rounds of 8 Dead lifts (225/155) 200M Row 1 Rope Climb rest as needed...Read More
Start off with a primer designed to get you ready to land in the bottom of the snatch. 3 sets of this should be about 5-6 minutes and will be un-scored. The meat of our snatch work today will be working triples of the hang snatch. Using 65% 1 RM hit 3 reps each set...Read More
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
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
