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February 1st 2021

Strength: Back Squat 20 min or 4-5 sets 6 Reps with a 40X0 Tempo (4 sec. down, 0sec. at the bottom, up, and 0sec. at the top) SUPERSET with; 6 Single Leg RDL’s on each leg -Advanced: no support -Intermediate – Read Foot on bench -Beginner Stagger Stance...

February 1 – 7, 2021

MONDAY A) 5 SETS 5 Front Squats, building 5-8 Strict T2B or Hanging Leg Raises B) AMRAP x 12 MINUTES 3 Hang Power Cleans, 135/83# 9 Pull Ups 27 Double Unders or 9 Burpees C) Gymnastics Skills: Wall Facing HS Holds, Rope Climbs TUESDAY A) 4 SETS, building 10 Push...

January 30th 2021

Team Workout Saturday For Time: 26-24-22-20-18-16-14-12-10 Deadlifts 135/93 Calories Front Squat 135/93 Pull-Ups American KB Swings 70/53 Teams of 2. Only 1 person works at a time.

January 29th 2021

Strength: Snatch 18min. Window… Options: 1.) Slowly build to a 1RM 2.) Work on technique and hit sets of 3 at a time 3.) Complete a 3 position snatch and slowly build in weight each set (Best for beginners or anyway who has a sticky point in their snatch) *Shoot...

January 28th 2021

Strength: EMOM 28 Min. 1) 3 Back Squats @ 50% of 1RM Min. 2) 3 Squat Cleans (climbing) Min. 3) 12 Toes-To-Bar Min. 4) 12/9 Calories RX+ is 15 TTB + 15/12 Calories I wanted a longer non-stopish piece today. If you’re good at the Calories or Toes to bar, then...