Blog

  1. 03/10/2023

    Complete For Time

    10 Rounds

    2 Wall Walks

    4 Power Snatch (95/65)(135/95)

    6 OHS (95/65)(135/95)

    20 Minute Time Cap

    For today, we have a pretty aggressive time cap on this one.  Our intent is for you to push these transitions and to just tell yourself to keep moving.  Fast singles on the snatches are ok with the idea the the 4th snatch will go right into your OHS reps.  OHS should be unbroken so makes sure you are picking a weight that will allow you to accomplish this.

  2. 03/09/2023

    Complete For Time

    1.2.3.4.5.6.7.8.9.10

    Shuttle Run

    10.9.8.7.6.5.4.3.2.1

    T2B

    **RX+ (20.18.16.14.12.10.8.6.4.2) T2B

  3. 03/08/2023

    8 x 2:00 Intervals

    30 Air Squats

    Max Cal Row In Remainder

    2:00 Rest Between Rounds

    For today, on our air squats, focus on depth and full extension at the top.  A quick pace can still be achieved while obtaining full range of motion.  Transition to the rower needs to be quick and you will need to be prepared for 8 sprint efforts rows.

  4. 03/07/2023

    18 Minute AMRAP

    18 Alternating DB Clean & Jerk (50/35)

    18 DB Burpee Box Step Ups (50/35)(24”/20”)

    18 Ab Mat Sit Ups

     

  5. 03/06/2023

    2 x 10:00 Sets

    (40/30)(50/40) Cal Bike

    20/30 C2B Pull Ups

    15 Front Squat (135/95)(185/125)

     

  6. 03/03/2023

    Complete For Time

    5 Rounds

    20/17 Cal Bike

    12 Floor Press (95/65)(135/95)(155/105)

    12 Lateral Burpee Over Bar

    12 Hang Power Clean (95/65)(135/95)(155/105)

     

     

  7. 03/02/2023

    21 Minute EMOM

    15/12 Cal Ski

    15/12 GHD

    150 Meter Assault Run

    100’ Walking Lunge

    15/12 Cal C2 Bike

    100’ Backward Sled Pull

    Rest

  8. 03/01/2023

    5 x 2:30 Intervals

    (17/14)(20/17) Cal Row **

    Max Reps Thrusters In Remainder (95/65)

    Rest 2:30 Between Rounds

    ** Row Cals increase each round.  For RX row will increase by 3 Cals for Male and 2 Cals for female.  For RX plus row cals will increase by 5 for male and 3 for female.

     

  9. 02/28/2023

    Complete For Time

    3 Rounds

    14 DB Snatch (50/35)

    14 T2B

    Right Into

    3 Rounds

    14 DB Snatch

    7 Pull Ups + 7 Dips or 7 Bar Muscle Ups