Strength: EMOM x 24: Min 1, 2, 3: Snatch x 2 (60%) Min 4: Change weights and rest Min 5, 6, 7: Snatch x 2 (65%) Min 8: Change weights and rest Min 9, 10, 11: Snatch x 2 (70%) Min 12 and 13: Change weights to first C&J %...
Strength: Bench press 2-2-2-2-2-2-3-3 *New set every 90 seconds @ 80% across. Workout of the Day: "Topo Chico" In teams of two, alternate rounds, until 8 rounds are completed (4 each) for time of: 100 ft. lunge walk 25 hand release push-ups 20 alternating dumbbell snatches (50/35) ...
Workout of the Day: "Speedo" Every 3 minutes x 5 rounds: 21/15 calorie row 15 plate hops 5 thrusters -Building to a heavy thruster weight -Compare to 1/17/20 Cardio cash out (athlete's choice): 16 minutes of 30 seconds on, 30 seconds off at one of the following: -Shuttle sprints (10 meters) for reps -Row for calories -Bike...
Strength: Deadlift On the 3:00 x 5 sets: 1 rep @ 85% Workout of the Day: "Bubbles" AMRAP in 12 minutes: 8 barbell facing burpees 25 double unders -Compare to 3/9/20 ...
Workout of the Day: "Tiger King" In teams of 3, E2MOM x 10 rounds of: 6 unbroken TTB each :12s max calorie bike each ...
Rest Day. No open gym. See you tomorrow! ...
Workout of the Day: "Compadres" In teams of two, alternate rounds, until 10 rounds are completed (5 each) for time of: 200 meter run 15 wall balls (20/14) - 10/9 10 box jumps (24/20) 5 burpees to a plate (45/25) -Compare to 8/17/19 ...
Strength: Snatch balance E2MOM x 6 sets: 1 pausing snatch balance 1 snatch balance Set 1: 50% of 1RM snatch, Set 2: 55% of 1RM snatch, Set 3: 60% of 1RM snatch, Sets 4-6: Stay at 60% or continue building to a heavy if form remains solid. ...
Running Work: 6 x 200 meters, 45 seconds rest between efforts -Compare to 5/16/19, 2/5/19, 3/30/18, 1/11/17, 11/10/16 and 7/10/15 Workout of the Day: "It Won't Be Soon Before Long" AMRAP in 15 minutes:10 bench press (male - BW, female 2/3 BW) 20 toes to bar 30 hip extensions ...
Workout of the Day: "Cutting-Edge" Teams of 3, AMRAP in 25 minutes: 60/40 calorie Ski Erg 60 front squats (95/65) 300 double unders 6 rope climbs -Compare to 2/19/20 and 4/4/19 ...