Category Archive

Workout of the day for Saturday, March 4th, 2023 5 Sets:Tall Clean +High Hang Clean +Split Jerk w/ 3 Sec. Pause in Receiving Position C&J E90SEC*(Week 1) 3 x 4 @ 55%3 x 3 @ 65%3 x 2 @ 70%3 x 1 @ 75% *90 Sec. Rest Between Sets Workout of the day for Saturday, March 4th, 2023 20 Min …

Workout of the day for Friday, March 3rd, 2023 OPEN 23.3

Workout of the day for Thursday, March 2nd, 2023 Come get swole & flexy before 23.3! 30 Min ROMWOD 2 Min Each, 1 Min Each, 45 Sec. Each, 30 Sec. Each:• Cal Bike• Cal Ski• Cal Row• Russian MedBall Twists• Rest

Workout of the day for Wednesday, March 1st, 2023 E5MOM x 5 Rounds:20/15 Cal Row/Bike/Ski15 KB Swing 70/53-lb10 Pistols5 Devil Press 50/35-lb Sweat Sessions Workout: 4 Rounds, 20 Sec On / 5 Sec. Off, alt:• MedBall Deadlift• Wallballs• MedBall Clean• MedBall Push Press 18.2 1-2-3-4-5-6-7-8-9-10:Dumbbell Front SquatBurpee Over the Bar

Workout of the day for Tuesday, February 28th, 2023 Cleans and Jerk : 1-1-1-1-1-1 15.48 Min AMRAP:3 Handstand Push-Ups3 Cleans (185/125 lb)6 Handstand Push-Ups3 Cleans (185/125 lb)9 Handstand Push-Ups3 Cleans (185/125 lb)12 Handstand Push-Ups6 Cleans (185/125 lb)15 Handstand Push-Ups6 Cleans (185/125 lb)18 Handstand Push-Ups6 Cleans (185/125 lb)21 Handstand Push-Ups9 Cleans (185/125 lb)Etc., following same pattern until time is up Sweat …

Workout of the day for Monday, February 27th, 2023 For time:Row, 1000/800 m—then—4 Rounds:12 OHS 95/65-lb40 Dubz12 V-Up, or GHD Sweat Sessions Workout:2 Rounds (25 min cap):30 WallBall30 Calorie Row/ski/bike30 DB Push Press30 Box Jump30 Lunges30 DB Bent Over row30 Abmat Sit-Ups

Workout of the day for Sunday, February 26th, 2023 8 min EMOM:• Double KB Deadlift• Cal Bike/Row/Ski 8 min EMOM:• 200m Run• Push-Up, or Dips 8 Min EMOM:• DB Bent Over Row• Weighted Plank

Workout of the day for Saturday, February 25th, 2023 5 sets, building each set:1 High Hang Snatch +1 Hang Snatch +1 OHS Snatch EMOM(Week 2) 3 x 4 @ 60%3 x 3 @ 70%3 x 2 @ 75%3 x 1 @ 80% *60 Sec Rest Between Sets Workout of the day for Saturday, February 25th, 2023 8 Min Partner AMRAP:16 …

Workout of the day for Friday, February 24th, 2023 OPEN 23.2 23.2A: Complete as many reps as possible in 15 minutes of: 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

Workout of the day for Thursday, February 23rd, 2023 Come get swole & flexy before 23.2! 30 Min ROMWOD 6 Rounds:30 Sec. On / 30 Sec. Off, alt:• Cal Bike• Cal Row• Cal Ski• SandBag Clean