Monday, Aug 22, 2022
STRENGTH Tempo Back Squat (3:2:3:0) 5×5, :03 descent, :02 pause, :03 ascent, no pause CONDITIONING “Margherita Pizza”3 rounds30 Sandbag Squats (70/50)90 Double Unders
Friday, Aug 19, 2022
STRENGTH Squat Clean 5×2, 60%, 70%, 70%, 80%, 80% CONDITIONING “You can be my Wingman any time”Partner Throwdown Friday:4 Sets20/16 Cal Row20 Synchro GHD Sit... Read More
Thursday, Aug 18, 2022
CONDITIONING CrossFit Benchmark WOD “Bear Complex”5 Rounds For LoadComplete 7 Unbroken Sets of this Barbell complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push... Read More
Wednesday, Aug 17, 2022
STRENGTH Front Squat 5×3, 60%, 70%, 70%, 80%, 80% CONDITIONING “Rooster”For Time:40 Dumbbell Snatches (50/35)30 Wall Balls (30/20)20 Bar Muscle Ups30 Wall Balls (30/20)40 Dumbbell... Read More
Tuesday, Aug 16, 2022
STRENGTH High Hang Snatch 5×2, 60%, 65%, 70%, 70%, 70% CONDITIONING “Maverick and Goose”2 Sets (1 set every 10 minutes)12/10 Calorie Echo Bike12 Burpee Box... Read More
Monday, Aug 15, 2022
STRENGTH Back Squat 5×3, starting at 65% and ending at 85% CONDITIONING “Top Gun”10 rounds for time:10 Dumbbell Bench (2×50/35)10 Toes to Bar
Friday, Aug 12, 2022
STRENGTH Front Squat 5×1, starting at 65% and building to 85% CONDITIONING Partner Throwdown Friday:“The Lorax”AMRAP in 20 minutes1 Rope Climb (15 ft optional)10 Push... Read More
Thursday, Aug 11, 2022
CONDITIONING CrossFit Benchmark WOD “Dirty Thirty” (edit) “Double Dipped”30 Box Jumps (24/20 in)30 Jumping Pull-Ups30 Kettlebell Swings (16/12 kg)30 Lunges30 Knees-to-Elbows30 Push Presses (45/35 lb)30... Read More
Wednesday, Aug 10, 2022
STRENGTH Clean & Jerk Technique Work 5×1, 70%, 75%, 75%, 80%, 80% CONDITIONING “Green Eggs and Ham”5 sets:250m Run6 Power Clean (185/125)250m Run-rest 1:1 b/t... Read More
Tuesday, Aug 9, 2022
STRENGTH Deadlift 5×1, starting at 60% and building to 100% CONDITIONING “Oh, the places you’ll go”3 SetsĀ 30/24 Calorie Row20 GHD Sit Ups10 Burpee over rower-Rest... Read More