Saturday 8/5

Workout of the Day Warm up + 1 mile run 11 Min. AMRAP 25ft O/H Walking lunges (left) 25ft O/H Walking lunges (right) 5 C2B (every 5ft equal 1 rep) 10 to 1 Factorial KB snatches (R+L=1) Goblet squats KB push press (R+L=1) 40 T2B

Friday 8/4

Workout of the Day Warm up +active stretch 13 Min. AMRAP 3 Bar Muscle Ups 5 Ring Leg Raises 7 Pistol Squats ( Movement proficiency before speed) 12 Min EMOM 1st min: 25ft HSW 2nd min: 30 sec L-sit hold 3rd min: 4 HSPU tempo 3010 2 Min. Handstand hold 400 Meter run

Thursday 8/3

Warm up Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Hanging side bends x 20 16 Min EMOM 1: 21 American KB swings 2: 6 Clean & Jerks 3: 15 Sandball Slams 4: 100 Meter run Kettle Bell Snatch technique 50 KB Snatches

Wednesday 8/2

Workout of the Day Warm up +Snatch technique review Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Tricep Extensions x 24 8 Min. Rope climb technique 16 Min. AMRAP 5 x Power Snatch, Hang Snatch, Hang Squat Snatch, O/H squat 7 T2B 1 Rope climb 5 Pegboard climbs

August 8/1

Workout of the Day Warm up +5 x 200 meter sprint rows 15 Min. EMOM for technical prowess 1st: 9 butterfly pull ups 2nd: 7 Hspu 3rd: 35 Double unders 7 Min. AMRAP 25ft HSW 4 press to handstand or 4 attemps 3 Min. Hanging L-Sit

Too Heavy, Too Slow, or Just Right?

In this blog we are going to look at pacing our workouts, why it’s important, and how to do it. We’ve all had those days when we get to the box a few minutes early and scurry up to the board to catch a glimpse of the WOD… Our initial thoughts are… “Only 3 rounds…? Only 135lbs on the bar…? …

Monday 7/31

Warm up Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep curls x24(Light) 14 Min. EMOM Complex Power clean Front Squat 3 Push Jerks @55/75# Cool down 50 meter jog 5 back squats 55/75#

Friday 7/28

Workout of the Day Warm up +1000 meter row 3 rounds 400 Meter Sprint 30 KB swings Time each round | 1 min. Rest 2 rounds for time 100 Double unders 50 Double arm rope slams 30 Dumbbell snatches 4 min. Tabata w/KB Atlas swing, bent over swing, horizontal swing, high horizontal swing

Thursday 7/27

Workout of the Day Bench Press 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Lateral sidebends w/ KB 10 Min. AMRAP 1 Clean @90% 3 Ring Muscle ups 1 Clean 5 T2B Strict 1 Clean 7 Max Height Box Jumps 4 Min. EMOM Complex 1 P. Snatch, 1 Hang Squat Snatch, 1 Snatch …

Wednesday 7/26

Workout of the Day Front Squats 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Tricep Extensions x 8(heavy) 3 Rounds 3 Clean & Jerk @95% of jerk 5 Man Makers 7 Burpee Strict pull ups 50 Double unders 800 Meter O/H plate carry 35/55# Optional: 300 Meter run / row