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March 1st 2021

Strength: Back Squat (Week 2) Complete a few warm up sets, and then: 3×3 @ 80% Max reps @ 90% SUPERSET with/ *Try a little more than last week 10 Barbell Box Step-Ups 20″ *Left + Right = 2 steps *Shoot for 75/55lb bar or more *Be sure to stand all the way...

March 1 – 7, 2021

MONDAY A) 10-10-10 Back Squat * 8 DB Suitcase Split Squat after each set B) AMRAP x 15 MINUTES 8 Back Squats, 135/83# 12/10 Cal Bike 16 Alt. DB Hang Snatch, 40/25# C) Core Work: Hollow Body Pullovers, L Sit Lift Overs TUESDAY A) 4 SETS 12 DB Bench Press 1:00 Side...

February 27th 2021

Team Workout Saturday Teams of 2: (1 person works at a time) 2 Rounds For Time: 200 Double-Unders / Single Under 50 Overhead Squats 135/93 50 Pull-Ups 1 mile Run This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping...

February 26th 2021

Strength: Push Press (Week 1) Complete a few warm up sets, and then: 65% x 5 75% x 5 85% x max reps **SUPERSET with/ 12-15 reps of DB lateral or front raises. Only pick 1. Rest 90sec. Repeat. The raises will fatigue you a little, but you should be ok by the time you...

February 25th 2021

Strength: Hang Power Clean Every 90 sec. x 12 Rounds: (18min. total) 3 Hang Power Cleans 4 Front Squats 5 Burpees *Climbing! This is going to be a FUN one! You may climb a little each round OR climb whenever you feel. Conditioning: AMRAP 10 7 Toes-To-Bar 21 Russian KB...