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Workout of the DayJust one class today at 9 am, with open gym from 10 am until 1 pm. If you’d like to participate in the blood drive, head to donors.vitalant.org and enter blood drive code 10053349. We’ve only got a couple of spots left to fill! In teams of 4, for 25 minutes:Teammate 1: […]

SkillDeadlift3 reps at 70%3 reps at 75%3 or more reps at 80% If your max set on deadlifts last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell. Workout of the DayAt 0:00, […]

SkillStrict press3 reps at 70%3 reps at 75%3 or more reps at 80% If your max set on strict presses last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell. We’ll be deadlifting […]

SkillEMOM for 10 minutes:Slow pull power clean plus split jerk Feel free to work up to a heavy single, as long as you can keep the pull from the floor nice and slow. Practice the split jerk technique today rather than push jerk. Workout of the Day3 rounds for time:500 m run30 alternating dumbbell power […]

SkillBack Squat3 reps at 70%3 reps at 75%3 or more reps at 80% If your max set on back squats last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell, and be sure […]

Workout of the DayFor time:10-20-30-40-50-40-30-20-10Double undersBefore each round, complete:20 sit ups10 push presses 18 minute time cap Keep your barbell light today! Ten reps might not seem like a lot, but over nine rounds you’ll really start to fatigue if you go even a bit too heavy. Your coach will help you find an appropriate […]

Workout of the DayAMRAP in 25 minutes:200 meter farmer’s carry (one kettlebell, one dumbbell)20 goblet squats20 devil presses2 minute rest We’re tackling another long and tough AMRAP with a built-in rest. Use a kettlebell and a dumbbell that are within 5 or 10 pounds of each other. Push the pace just a little bit more […]

SkillDeadlift5 reps at 65%5 reps at 70%5 or more reps at 75% We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle […]

SkillOn the rowing machine:20 calories for timeRest about 3 minutes25 calories for timeRest about 3 minutes30 calories for time We’re pushing the calorie domain out just a little bit from last week. If you were able to complete last week’s rows, hopefully the paces that you took will help inform your approach to today’s skill. […]

SkillStrict Press5 reps at 65%5 reps at 70%5 or more reps at 75% We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week […]