Blog

uptick

Date: Tuesday, August 6 Warm-Up & Mobility: coaches choice Skill: none Strength: Back Squat 5-3-3-1-1-1-1 Work to a 1RM. Record result we will be working off your 1RM for the next few months. Super Set: None Conditioning: “Uptick” 3 Cycles - 5 Minute AMRAP, Rest 1 min after each AMRAP  [...]

more than this

Date: Monday, Aug. 5th Warm-Up & Mobility: coaches choice Skill: None Strength:  Push Press 3x3 Push Jerk  3x2 Split Jerk 3x1 *Increase weight based on feel  Super Set: none Conditioning: “More Than This” 4 Rounds for Time 400 M Run 10 Single Arm DB Push Press R 25/45 (Hold 2 [...]

meet me in the middle

Date: Saturday, August 3 Warm-Up & Mobility: coaches choice Conditioning: “Meet Me in the Middle” 3 Rounds Partner Wod in teams of 2  Split work on the row and the Jumping Pull-Ups Round 1  60/80 Cal Row 40 Partner Burpees (in sync) 40 Jumping Pull-Ups Round 2 60/80 Cal Row [...]

pickle on the side

Date: Friday, August 2nd Warm-Up & Mobility: coaches choice Skill: none Strength: Bench Press Narrow Grip 5-5-3-3-3 Increasing Super Set: 4/4 Goblet Hold Rear Elevated Single Leg Squat Conditioning: ‘Pickle on the Side” AMRAP 12 2 Rope Climbs/ 5 banded chin-ups/ 8 ring rows 200 M Run 20 Butterfly Sit-Ups [...]

pulling g’s

Date: Thursday, August 1st Warm-Up & Mobility: coaches choice Skill: none Strength: Power Clean 1RM Sets will go 3-3-2-2-1+ (Rest 2 minutes between sets) Technique Option 8-10 sets or 2-3 reps adding weight as form permits Conditioning:  “Pulling Gs”   AMRAP6 for rounds + reps 10 Clusters 65/95/115 (Modify with [...]

before the mast

Date: Wednesday, July 31st Warm-Up & Mobility: coaches choice Skill: none Strength: 4-5 Sets Trap Bar Deadlift + 100’ Carry  Perform 1 Trap Bar Deadlift and carry for 50’. Set the bar down and turn around. Then perform another deadlift and carry the weight back 50’ Super Set: 12 Hollow [...]

water ship down

Date: Tuesday, July 30th Warm-Up & Mobility: coaches choice Skill: none Strength: A1. Pendlay Rows 5x6 Increasing (10 Minutes) EMOM6 Alternating Odd/Even Minutes B1. Max Push-ups unbroken go to failure (10 rep minimum Band Assisted) B2. 3 Arch/Hollow Swings + 3 Kipping Pull-Ups X 2  Conditioning: “Water Ship Down” EMOM [...]

cookie crumble

Date: Monday, July 29th Warm-Up & Mobility: coaches choice Skill Warm-up:  2x10 Jones Squats Strength:  Wide Stance Box Squat 3RM  Work to a 3RM in 6-7 sets.  Have spotters in place for every set the barbell cannot be dropped. Super Set: None  Conditioning: “Cookie Crumble” Not for time: 16-14-12-10-8-6-4  Band [...]

figaro

Date: Saturday, July 27 Warm-Up & Mobility: coaches choice Skill: none Strength: DB Bench Press 5x6 Super Set: 8 Barbell Curls Conditioning: “Figaro” 18 Minute AMRAP in teams of 2 30 Cal  Row 30 Push - ups 3/5 Rope Climbs

glorious cheese

Date: Friday, July 26 Warm-Up & Mobility: coaches choice Skill: none Strength:  3 Heavy Triples Deadlift 3x3 (Trap Bar or Straight Bar)  Good long warm-up>  Working sets should be between 70% to 85% of 1RM. Super Set: 8/8 Single Arm Kneeling Shoulder Press Conditioning: “Glorious Cheese” 11AMRAP   10 Deadlift (95/155/225) 15 [...]