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Friday – 7/1

Welcome to July everyone. Lets start this month out with a bang and a great workout! Choose one of the two weight paths and increase the load on your barbell after each set of burpees. Treat this as an Open workout and see how far you can push yourself today. Option 1: 45/35 –> 65/45 –> 85/55 -> 105/65 -> 115/75 -> 125/85 Option 2: 95/65 –> 115/75 –> 135/85 –> 155/95 –> 175/105 –> 195/115 15min AMRAP 10 Squat Snatch 15 Bar facing burpees (over the bar) 8 Squat Snatch 15 " " Burpees 6 Squat Snatch 15 " "Burpees

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Tuesday – 6/28

A.) EMOM 6 minutes: 5 Power Snatch *Touch n Go, you pick the weight B.) 18min AMRAP: 20 OH Reverse Lunges (45/25) 10 Burpee box jump Overs 5 Wall Walks Post workout: 2 x 200m reverse sled drag (+90/50 to the sled)

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Monday – 6/27

A.) Starting with an empty bar, build in 5-10# increments to a 1RM strict press. B.) 3 rounds for time: 400m run 200m Farmers walk 15 T2B Post workout: 200 double unders or single unders for time

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Friday – 6/24

A.) Dead Lift: work up to a 3RM for the day B.) For time: 100 Thrusters (75/55) *each time you drop the bar do 5 burpees (normal burpees). You may not rest in the back rack, only front rack, overhead lockout or holding the bar in front of you. ***DO NOT DROP THE BAR FROM OVERHEAD. ANYTIME A BAR IS DROPPED FROM OVERHEAD IS AN ADDITIONAL 5 BURPEES ADDED ONTO THE REGULAR DROP PENALTY. BARS MUST BE BROUGHT DOWN TO THE WAIST BEFORE BEING LET GO. This is for safety reasons as well as not destroying our equipment.

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Wednesday – 6/22

A.) Front squat: 3 – 10 *find a heavy set of 3 then drop some weight and do a fairly heavy set of 10 B.) 10 minute AMRAP 10 Overhead Squat (135/95) 30 Burpees Post workout: EMOM 8 minutes: 1 rope climb + 3 ring dips

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Tuesday – 6/21

A.) Every 0:45 for 7 sets (5:15 total time): 1 power clean + push jerk – no higher than 85% 1RM B.) For time Strict Pull up: 10-8-6-4-2 Ab mat sit ups: 30-25-20-15-10 Double Unders: 50-40-30-20-10 *10 pull ups, 30 sit ups, 50 dubs 8 pull ups, 25 sit ups, 40 dubs 6 pull ups, 20 sit ups, 30 dubs..... Post workout: 50 strict press at 65% 1RM in as few sets as possible. Not for time.

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Monday – 6/20

A.) Back Squat: 5RM B.) 3 Rounds for time: 7 Power Snatch (65% 1RM) 400m run Post workout (optional): 2 x 30 Banded good morning 2 x 1:00 Plank (high plank, on your hands)

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Wednesday – 6/15

A.) EMOM 10min: 1 Front Squat @ 90% 1RM *All sets should be at 90%. Take some time before starting to work up to this weight B.) 10-8-6-4-2 Clean and jerk (155/105) Ring Dip (x2) - scale as needed with benches/boxes. You may also scale the reps down instead of scaling the movement (ie: 5-4-3-2-1 ring dips)

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