Tuesday, May 1st

Tuesday, May 1st

Tuesday, May 1st Strength: Take 8-10 singles and build to a 1RM Floor press. Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number. Metcon: Pacing today should be around 75-80% for the...
Monday, April 30th

Monday, April 30th

Monday, April 30th Strength: Today we are working for a max in a deadlift. This was last done on 12/29 Metcon: Today’s benchmark workout is 100% strategy. Your pace for your burpees will be the difference maker and determine how fast you can knock out your squat...
Friday, April 27th

Friday, April 27th

Friday, April 27th Strength: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. All sets are intended to be done for speed/efficiency, not load. The weight should be heavy enough to be challenging but...
Thursday, April 26th

Thursday, April 26th

Thursday, April 26th Strength: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one each rep. You should be able to explode out of the hole. We are pausing for 1...
Wednesday, April 25th

Wednesday, April 25th

Wednesday, April 25th GPP: Grab two KBs, one light and one heavy. We are working for 8 minutes with minimal rest. If you find one side is stronger than the other with the front rack carry try to favor the weaker side. Metcon: Conditioning Benchmark. This should be a...