LATEST WOD

Friday, December 15th

Friday, December 15th Strength: Week 2 of Speed Back Squats. All sets should be capable of being done with perfect form + explosiveness. Metcon: Today's metcon is going to challenge you in a new way. The weight of the thrusters should be heavy but not too much that...

Wednesday, December 13th

Wednesday, December 13th Strength: Week 1 of Speed Work with the Hang Power Snatch. All sets we are looking for refining technique. Use a moderate load or 70% of Snatch. Metcon: Benchmark workout that is about managing grip fatigue. Snatches are intended to be light....

Tuesday, December 12th

Tuesday, December 12th Strength: Split Jerk technique work today at a moderate working weight. Do not exceed 70% of your 1 RM split jerk. Today is meant to focus on consistent footwork each jerk and speed under the bar. Metcon: Focus on each movement when you get to...

Monday, December 11th

Monday, December 11th Strength: The BB Glute bridge is a new movement today, but the intent is to directly target the glute max. Metcon: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining. Strength Barbell Glute Bridge: 5 x 8,...

Friday, December 8th

Friday, December 8th Strength: Dynamic effort work today. Take 3-4 sets and build to work weight for box squat then perform sets of 3 every 60s. This should segue right into speed deadlifts performing 1 rep every 30s. Metcon: Benchmark workout that will challenge your...

Wednesday, December 6th

Wednesday, December 6th Strength: If you were here last Wednesday try to add 5-10# to the weight used but still maintain bar-speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort (speed). Metcon: The goal of...

Tuesday, December 5th

Tuesday, December 5th Metcon: Today's conditioning is about challenging yourself mentally as with most EMOM progressively gets worse each set forcing you to dig deep. Your goal today is to not miss any sets and choose the right scaling that will push you both...

Monday, December 4th

Monday, December 4th Strength: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day. Metcon: Benchmark workout...

Friday, December 1st

Friday, December 1st Strength: Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop again in the future. Metcon: This workout is intended to push your mental capability as it gets...

Thursday, November 30th

Thursday, November 30th Skill: Decide on one olympic lifitng movement or variation that you want to spend time on today improving. Keep loads light (less than 60%) to ensure technique is taking precedence. If done last week perform the same movement unless you feel...

Wednesday, November 29th

Wednesday, November 29th Strength: The intent today is use last weeks 3RM and perform 9 sets for speed work. You will pause for a 1 count on each rep just to ensure we are not "jamming" our elbows into the floor and break up the phases of the lift. Metcon: Today's...

Tuesday, November 28th

Tuesday, November 28th Metcon: Today's work is all about maintaining 75-80% of Max effort all rounds. Nothing here should be maximal meaning you should be able to repeat your effort each round. Burpees should NOT take longer than 40s to complete otherwise scale to 8...

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