Workout of the Day

Fri Jun 23

Check out our events page to see info on our first in house seminar.  It will be covering the three main slow lifts: Squat, press and deadlift.  These are the foundation on which all other movement is built, makes sense that we start there.  

WARM-UP/STAMINA:

Sled Work

CONDITIONING:

21-15-9, for time:
KB Hang Squat Cleans (72/44)
HSPU
600m Run

Wed Jun 21

Check out our events page to see info on our first in house seminar.  It will be covering the three main slow lifts: Squat, press and deadlift.  These are the foundation on which all other movement is built, makes sense that we start there.  

CONDITIONING:

AMRAP 4:00:
250m Row
15 Burpees Over Bar
ME Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
250m Row,
10 Burpees Over Bar
ME Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
250m Row
5 Burpees Over Bar
ME Power Cleans (185/125)

Mon Jun 19

STRENGTH:

BACK SQUAT:
40%/6
60%/4
70%/3
75%/2
80%/2
85%/2
90%/1
95%/1

CONDITIONING:

AMRAP 25:
Teams Of 3*:
25' KB Walking Lunges (53/35)
10 KB Clean and Press (53/35)
50' Burpee Broad Jumps
200m Run
* Relay style, athlete 2 can start once athlete 1 leaves for the run, etc.
 

Fri Jun 09

STRENGTH:

SNATCH:
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
80%/2

CONDITIONING:

Teams of 2
AMRAP 20:
12/9 Cal Bike/Row
12 Burpees
12 Power Snatch (75/55)

*Partners complete full rounds, then switch.  Switch bike/row each full cycle, cal numbers are for men/women.

Mon Jun 05

If anyone is looking for an Oly bar, plates and squat rack, there is someone at the gym trying to sell.  Give us a shout for deets. 

STRENGTH:

EMOM x 3
3 x Power Snatch @ 65%
* Rest 2 MIn
EMOM x 3
3 x Snatch Pull @ 75%
* Rest 2 Min
EMOM x 3
3 x Overhead Squats @ 70% 

CONDITIONING:

EMOM x 16
ODD: 2 Muscle-Ups + 4 HSPU + 8 KBS
EVEN: Rest

Wed May 31

I want to extend a huge thank you to Zack and Tamara for opening up their beautiful home for us to come together and enjoy after Murph on Monday.  It was so awesome to see our community at work, building lasting relationships and comradery.  Until Tough Wodder... 

CONDITIONING:

With a partner, one person works at a time, complete the following:
AMRAP 20 Min:
10 Deadlift (225/155)
15 Toes-2-Bar
20 Kettlebell Swings
60 Double Unders

Tue May 30

We had 65 people complete Murph.  In 2 hours we completed 6,500 pull-ups, 13,000 push-ups and 19,500 air squats.  No big deal.  For those of you that were not there to do Murph with us, you will complete it on your first day back.  Remember their sacrifice. 

CONDITIONING:

TABATA:
Push Press (155/105)
Row/Bike Cals
Sit-Ups
Burpee Box Jump Overs (24/20)

MOBILITY:

5 x 3:00 focused mobility, you pick the movements

Fri May 26

Heat 1, Murph 2016.

Murph is coming up in just a couple days and we would love for everyone to be there.  It is our biggest event of the year and is always a blast.  Last year we had over 60 people complete Murph.  This year our after party is moving off site.  Zack and Tamara Rosenbloom have graciously opened their home to us and we couldn't be more thrilled.  Please see our FB event for more info and please RSVP as it will help us get an idea on numbers.  

Just a heads up for those that are new.  Every member of this gym will complete Murph, if you miss Monday you will do it on your first day back unless otherwise scheduled with a coach.  This is a very special event for our community, we are honored to share it with all our members.

CONDITIONING:

75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

Wed May 24

Murph is coming up in one week and we would love for everyone to be there.  It is our biggest event of the year and is always a blast.  Last year we had over 60 people complete Murph.  This year our after party is moving off site.  Zack and Tamara Rosenbloom have graciously opened their home to us and we couldn't be more thrilled.  Please see our FB event for more info and please RSVP as it will help us get an idea on numbers.  

Just a heads up for those that are new.  Every member of this gym will complete Murph, if you miss Monday you will do it on your first day back unless otherwise scheduled with a coach.  This is a very special event for our community, we are honored to share it with all our members.

STRENGTH:

Hang Clean (Power Position/mid thigh)
60%/4
65%/4
70%/4
(75%/3)3

CONDITIONING:

EMOMx16:
A) 12 KB Front Rack Walking Lunges (53's/35's)
B) 12 Deficit Push-ups (stacking plates/rings)
C) 12 Box Jump (30/24+)
D) 50s Plank Hold (elbows)

Tue May 23

 

Murph is coming up in one week and we would love for everyone to be there.  It is our biggest event of the year and is always a blast.  Last year we had over 60 people complete Murph.  This year our after party is moving off site.  Zack and Tamara Rosenbloom have graciously opened their home to us and we couldn't be more thrilled.  Please see our FB event for more info and please RSVP as it will help us get an idea on numbers.  

CONDITIONING:

"Helen"
3 Rounds For Time:
400m Run
21 KB Swings (53/35#)
12 Pull-ups

STAMINA:

EMOMx12:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU

Mon May 22

Murph is coming up in one week and we would love for everyone to be there.  It is our biggest event of the year and is always a blast.  Last year we had over 60 people complete Murph.  This year our after party is moving off site.  Zack and Tamara Rosenbloom have graciously opened their home to us and we couldn't be more thrilled.  Please see our FB event for more info and please RSVP as it will help us get an idea on numbers.  

STRENGTH:

Back Squat
78%/4
84%/1
78%/4
87%/1
78%/4
90%/1

CONDITIONING:

3 Rounds For Time:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU