• WORKOUT OF THE DAY -Monday, June 9th
    posted June 08

    Monday:
    A. Back Squat
    EMOM 7 min
    5 reps @ 70% of 1RM

    B.
    5 rounds for time:
    3 mid hang (from mid thigh) power cleans @ 80% of 1RM
    6 box jumps 30″/24″
    12 unbroken push ups

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  • WORKOUT OF THE DAY -Saturday, June 7th
    posted June 06

    Saturday:

    A. Bench Press
    65% 5r, 75% 5r, 85% AMRAP

    B. For time:
    500 meter row
    12 HSPU w/ Paralettes (people who struggle with HSPU should scale accordingly)
    500 meter row
    12 strict HSPU
    500 meter row
    12 kipping HSPU

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  • WORKOUT OF THE DAY -Friday, June 6th
    posted June 05

    Friday:

    A. Row 2k for time

    B. OHS
    Find 1RM
    Beginners that struggle with OHS must work on form/pvc/mobility.
    We will be repeating this process every Friday for a while.

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  • WORKOUT OF THE DAY -Thursday, June 5th
    posted June 04

    Thursday:

    A. Jerk from rack
    Find 1RM

    B. “Fran”
    21-15-9
    Thrusters 95/65
    Pull ups

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  • WORKOUT OF THE DAY -Wednesday, June 4th
    posted June 03

    Wed. June 4th WOD:

    A. Front squat
    65% 5r, 75% 5r, 85% AMRAP

    B. “Diane”
    21-15-9
    Deadlift 225/155
    HSPU

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  • WORKOUT OF THE DAY -Tuesday, June 3rd
    posted June 02

    Tuesday:

    A.Power Clean (from high hang)
    Find 1RM

    B. 5k run for time.
    Oh snap!
    Coaches, bring some sunscreen, and a lawn chair.
    Members, bring some headphones, and make sure you drink plenty of fluids.

    5k= 3 times highland loop + 800 meter loop (orange street)

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  • WORKOUT OF THE DAY -Saturday, May 31st
    posted May 30

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Saturday:

    “Fight Gone Bad”
    3 rounds with 1 min rest between rounds:
    1 min wall ball 20/14 10′
    1 min SDLHP 75#/55#
    1 min box jumps 20″
    1 min push press 75#/55#
    1 min row

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  • WORKOUT OF THE DAY -Friday, May 30th
    posted May 29

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Friday:
    A. Front squat. 20 min to find 1RM
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail.

    B. For time:
    20 Box jumps 24/20
    30 sit ups
    40 pull ups
    50 sit ups
    60 push ups (hand release)
    70 sit ups

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  • WORKOUT OF THE DAY -Thursday, May 29th
    posted May 28

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Thursday:
    A. Push Press. 20 min to find 1rm
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail.

    B. 3 X 500 meter row
    each for time.
    rest approx 2-3 min between sets

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  • WORKOUT OF THE DAY -Wednesday, May 28th
    posted May 27

    Eat a big dinner/breakfast. This week is gonna be heavy!

    Wednesday:
    A. Deadlift. 20 min to find 1RM
    75% 5r, 85%3r, 90% 2r, 100% 1r, 100% 1r, 100% 1r. …just keep going until you fail. OR the coach says your form sucks and you need to stop

    B. 3 rounds for time:
    9 front squats 135/95
    6 hspu
    30 double unders

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