Workout of the Day

Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6… Read more »

Strength: Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. Conditioning: Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 50 Double-Unders Minute 2 –… Read more »

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for… Read more »

-Rest Day- Active Recovery.

Strength: Every 3 minutes, for 12 minutes (4 sets): Back Squat x 4 reps Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in… Read more »

Strength: Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3… Read more »

Today we have limited hours and classes. We will be open 9am-6:30pm and will have our 10am and 5:30pm classes available! Conditioning: Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Rest until relatively recovered, and then… Strength/Accessory:… Read more »

Strength: Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squat x 4 reps @ 32X1 (3 second descent, 2 seconds at the bottom, 1 second to explode up out of squat) Conditioning: For time: 1200 Meter Run… Read more »

-Rest Day-

Strength: Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 85% *Set 5 – 4 reps @ 90% Rest… Read more »