Today’s workout: A. Power Snatch 5×2 — RPE 4/5 B. Snatch Pull 3×3 — RPE 4/5 C. BB Overhead Squat 3×3 — RPE 4/5 Tabata Something Else: 16 minutes — 20 on/ 10 off Pull Ups Push Ups Sit Ups Air Squats **The first 8 intervals are pull ups, the second 8 push ups, the third sit ups and the fourth air squats. There is no additional rest between movements. Score is total reps performed in all of the intervals.
Today’s Workout: A. Floor Press – 3×4-6 — RPE 6-7 B. Push Press – 3×4-6 — RPE 5-6 C. Strict Pull Ups – 3×6-8 Row – 2,000 M x RPE 7
Hey everyone, Hope you all got to enjoy the Labor Day weekend and didn’t make too many bad choices. For the final push going in to Fall and then Winter, we will be shifting focus to add in more Olympic lifting and technique work, cut back on the conditioning…just a little bit. Never fear, we will continue to work on conditioning. Today’s Workout: A. Hang Clean High Pull 3×3 — RPE 3-6 B. Paused Front Squat 3×4-6 reps — RPE 5-6 w/ a 2 second pause 10 minute time… read more →
Here we go! It’s been almost 4 months since I have taken over and implemented my style of programming. Time to see how the programming has paid off…. Today’s Workout: Max Bench Set #1 ~30% 1RM x 8 reps Set #2 ~ 60% x 5 reps Set #3 ~ 70% x 3 reps Set #4 ~ 80% x 1 Set #5 ~ 90% x 1 Set #6 go for new PR!!
Today’s Workout: A. 2 position clean x 3 (floor and hang)x 5 sets B1. Thurster – work up to a heavy triple B2. Farmer Carry w/ 45% of BW in each hand C. Prowler Mile *** empty sled push for a mile. Either 4 laps around the block or 16 – 1oo m pushes in front of the gym
Today’s Workout for Time: 2,000 m row – RPE 5-6 + 40 Double Push Up Burpee
Nothing new to see here… Today’s Workout: A. Bench Press – 3×5 @ 45% or RPE 4 B1. Push Ups 4×8-10 B2. Strict Pull Ups 4×8-10 400 m run + 25 cal row x 4
Today marks the first day of deload week. Remember, we are testing next week, so make sure and rest up this week, let the body heal and let’s attack and put up some HUGE numbers next week! Today’s Workout: A1. Squat – 3×5 @ 55% A2. McGill Crunch – 3×10/10 B1. SA Overhead Split Squat 3×12 ea. B2. Rolling Planks 3×12 ea. side C. Glute Bridge Walk Outs 3×10 4×400 m run rest :45
In honor of Jayson heading back to Texas for his last Junior hockey season, this is for him!! Today’s Workout: Top Gun – For Time 20 Thrusters (135/95/65) 20 Sumo High Pulls (135/95/65) 20 Push Jerks (135/95/65) 20 Overhead Squats (135/95/65) 20 Front Squats (135/95/65) 4 Burpee’s at the start of every minute….. **Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. If the minute clock beeps during a repetition the athlete… read more →