2023 Powerlifting Cycle
On Aug. 30, we're starting a 9-week powerlifting cycle. Powerlifting consists of the "big three" lifts: back squat, bench press, and deadlift. During this cycle we'll program a little less Olympic lifting and a little…
Daily WOD – Aug 27, 2023
Workout of the Day EMOM for 20 minutes of: 1 split snatch WOD Notes: A couple of weeks ago we learned the dumbbell split snatch. Today you get to learn the barbell version! Start light…
31Heroes – Aug 26, 2023
Workout of the Day “31 Heroes – Workout to Remember” AMRAP in 31 minutes: Wreck bag run Barbell thrusters Rope climbs Box jumps WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3…
Daily WOD – Aug 25, 2023
Workout of the Day Complete 0:40 work, 0:20 rest, of: Lateral plyo skier hops (20/16") Russian kettlebell swings (70/53#) Ab-mat sit ups Wall balls (20/14# to 10/9') Burpees Rest 1 minute and repeat for 3…
Daily WOD – Aug 24, 2023
Workout of the Day Complete AMRAP in 8 minutes of: 16 dumbbell snatches (50/35#) 16/12 calories (bike or row) Rest 4 minutes. Repeat. WOD Notes: Go hard in the first 8 minute AMRAP, then try…
Daily WOD – Aug 23, 2023
Workout of the Day Front squat 4-4-4-4-4-4 Then 3 rounds NFT of: 15 weighted calf raises 30 standing oblique crunches (15R/15L) 15 heel-elevated goblet squats Use a 53/35# KB for all 3 movements. WOD Notes:…
Daily WOD – Aug 22, 2023
Workout of the Day Complete 4 rounds for time of: 400m run 40 push-ups Time cap: 24 minutes WOD Notes: Let's hold ourselves accountable to perfect push-ups today! If you want to go Rx, elevate…
Daily WOD – Aug 21, 2023
Workout of the Day Complete 21-15-9 reps for time of: Calories (bike or row) Deadlifts (185/133#) Box jumps (30/24") Time cap: 15 minutes WOD Notes: This workout is meant to be short and fast! The…
Daily WOD – Aug 20, 2023
Workout of the Day Push press 5-3-3-2-1-1-1 Then Tabata dumbbell push presses (~25% 1RM, alternate arms each round) WOD Notes: In part 1 we'll establish a 1 rep max push press. Part 2 is a…
Daily WOD – Aug 19, 2023
Workout of the Day Complete 5 rounds, each for time, of: 20 burpees 20 pull-ups 20 hang power cleans (135/93#) Start a new round every 5 minutes. WOD Notes: Don't cherry pick just because it…