Today is a Team RWB day! Make sure to welcome all the RWB members when you come into the gym! In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10… Read more »
Workout of the Day
Strength: Every 3 minutes, for 15 minutes: Bench Press x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2… Read more »
-Rest Day- Come in and make up a workout you missed or work on skills!
Strength: Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Chin ups x 10 Station 2 – Handstand Hold x 60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit… Read more »
Strength: Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80%… Read more »
Strength: 3 sets of: Back Squat x 8 reps Rest 3 minutes Select a weight that will make your final 2 reps of each set extremely difficult. Conditioning: For time: 400 Meter Run 40 Box Jumps (24″/20″) 40 Toes to… Read more »
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with… Read more »
-Rest Day- Take today to do some active recovery, stretch, skill work, or complete a workout you have missed!
Strength: A. Every 2 minutes, for 12 minutes (6 sets): High Hang Snatch + Hang Snatch Build over the course of the six sets. B. Every 2 minutes, for 6 minutes (3 sets): 4-Position Halting Snatch Deadlift x 1 rep… Read more »
Strength: A. Every 2 minute, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire… Read more »
Today is a Team RWB day! Make sure to welcome all the RWB members when you come into the gym!
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.