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Friday – 4/29

A.) Hang Power Clean: 5 x 3 - start at 65% 1RM clean and build B.) 5 rounds for time: 3 Dead Lift (295/205) - scale the weight as needed but these should be HEAVY 9 HSPU - use the appropriate scale for you *goal: sub 10 minutes C.) 4 x 200m Sled Drag (90/50) *weight is the amount added to the sled. These are not for time. This should be a steady marching pace. Start in the parking lot right outside the garage door and walk to the fence and back.

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Wednesday – 4/27

A.) 3RM Front Squat B.) 7 rounds for time: 7 Squat Cleans (115/75) 14 Lateral Burpees *goal: 15 minutes Cash out: 2 x 20 Weighted Sit ups 2 x 8 (each leg) Reverse barbell lunge – front rack

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Tuesday – 4/26

For the workout today we have three, four minute AMRAPs with a two minute rest between each one. Shoulder to overhead can be push press, push jerk, split jerk, strict press, it doesn't matter. You don't necessarily have to use the most weight possible today, just challenge yourself with whatever movement you choose to do. The gymnastics portion of the day is just what it says: Practice.  If you can only get halfway up the rope, get halfway up the rope.  If you don't muscle ups try working on just getting a smooth, tight kip on the rings for today

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Monday – 4/25

A.) 15min to find a max for the complex: 1 Snatch Balance + 1 OHS B.) For time: 100 Double Unders 80 Air Squat 60 Sit ups 40 Pull ups 20 Clean and Jerk (95/65) 10 HSPU *400m run after each movement, end on 400m run *goal: sub 25 *Scale reps and run distance to meet the time goal

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Friday – 4/22

A.) Every 2 min for 5 sets of the following complex, build each set: 1 Squat Clean + 2 Push Jerk B.) For time: 9 Snatches (115/75) 500m row 15 Snatches 1000m row 21 Snatches 1500m row *goal: under 20 minutes

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Wednesday – 4/20

A.) 5RM Front Squat B.) 3 Rounds for time: 10 Front Squat (185/125 | 155/105) 200m run *out the garage door, left to the far end of the parking lot and back. **goal: sub 8min

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Tuesday – 4/19

A.) In a 3 person team 24 min AMRAP 2 Rope Climb 6 Dead Lift (275/185) 9 Box Jump (24/20) *Partner A will run a 400m, Partner B will be doing the AMRAP, Partner C will be resting *Teams will rotate when the runner gets back from the 400m run *Rotation will go from Run --> AMRAP --> Rest *Always pick up where the previous person left off B.) 4 rounds, not for time – gymnastics practice 5-10 HSPU or progression (including kipping practice) ME UB C2B pull up - use bands if needed (strict) 20-50 Double Unders

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Monday – 4/18

We are starting the week with something kinda fun. This snatch wave is essentially three rounds of EMOM increasing weight each round and reseting the bar back to 65% after each 5th minute.  These can be power or squat snatches but they are all coming from the floor every time.  Try not to game the workout too much, go hard and see if you can do as much as you can unbroken.   A.) Snatch wave: EMOM 15 min: 1 snatch *start at 65% 1RM snatch and add weight each minute for 5 minutes, reset the bar back to 65% after

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Wednesday – 4/13

A.) 5RM Front Squat for the day B.) 2 Rounds 35 OHS (95/65) 50 Calorie Row 35 T2B 35 Power Clean (95/65) 50 RKBS (53/35) *goal is under 30min *scaled: reps from 35 -> 25 / 50 -> 35

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