Sunday 4.8.18

10-8-6-4-2: Bench Press (135/95) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95) Strict Pull-ups When compared to the overhead press, the bench press is the least functional of the two. In daily life, we press objects overhead from a standing position far more often than we press object off of our chests […]

Saturday 4.7.18

Teams of 3: 400m Sandbag Run (80/60) 125 Calorie Row 400m Sandbag Run (80/60) 100 Deadlifts (115/80) 400m Sandbag Run (80/60) 75 Front Squats (115/80) 400m Sandbag Run (80/60) Whether you are a first responder or a mother, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly […]

Friday 4.6.18

3 Rounds: 12 Power Cleans (115/80) 12 Pull-ups 12 Jerks (115/80) 12 Toes-to-Bar We are combining Olympic Lifts with Gymnastics today, achieving intensity and stimulus with moderate reps of movements that cover all the general physical skills.

Thursday 4.5.18

Thursday AMRAP 20: Teams of 3: 7 Kettlebell Swings (53/35) 7 Box Jumps (24/20) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, […]

Wednesday 4.4.18

Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Power Snatch + OHS – Build to a Heavy Single Coach, what’s a heavy single? This should be somewhere between 75% and 85% of your 1RM Max for the respective lift you are executing. Today’s work will be based […]

Tuesday 4.3.18

3 Rounds: 50 Double-unders 20 Wallballs (20/14) – 50 Calorie Row – 2 Rounds: 50 Double-unders 20 Wallballs (20/14) – 35 Calorie Row – 1 Round: 50 Double-unders 20 Wallballs (20/14) – 20 Calorie Row The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows […]

Monday 4.2.18

4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (115/80) Score is total number of Clean & Jerks Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains our ability […]