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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 […]

SkillEMOM for 10 minutes:Hang power snatch plus slow pull power snatch Hit a strong lift from the hang, and then take advantage of the slow pull off of the floor to maintain very precise positioning on the second rep. Feel free to go heavy as long as the pull from the floor stays slow and […]

SkillBack Squat5 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 […]

Workout of the DayAMRAP in 25 minutes:500 meter run40 air squats30 sit ups20 push ups We’ve got a nice and simple bodyweight workout today! Settle into a steady pace in preparation for the longer 25 minute time domain. This is a good chance to raise the difficulty on the pushups a little bit; 20 per […]

Fall Partner FestNo classes today! If you’re competing, please be at the gym a little before 9 am so that we can start the briefing at 9 sharp. We should be wrapped up by 2 pm! Bring warm layers! It’s going to be cold and windy. Be sure to park around the perimeter of the […]