Workouts

Workout of the Day Strength Work Take 15 minutes6 Sets1 Squat Clean + 4 Front Squats Same weight across – 60-70% of 1 RM Clean and Jerk  Double Time 8 min AMRAP 1,200/1,000 M Row ___ Double Unders Max Power Cleans   Fitness: 115/75 200 Singles Performance: 155/105 100 Doubles  Athletes: Today we work on our technique with the clean … Read more

Capacity Class 1 Min Max Bike Cals12 Heavy Russian KB SwingsEasy 200 M Jog5 Rnds Score Total Cals (REST 2:00 after the 200 M jog then start the next piece) 1:30 max Cals12 BurpeesRest 1 minute5 Rnds Score total cals for second piece Athletes for the recovery jog this is your time to recover while … Read more

Workout of the Day 10 Power Snatch 30 Weighted Step up (db or kb, goblet position) 3 Rounds  Directly into  10 Overhead Squat 75 Double Under 3 Rounds  Athletes: No loading today.  We want you to choose your own.  It should be heavier load.  10 reps should not be unbroken for either section.  Choose something that would challenge you from a … Read more

Workout of the Day 10 min AMRAP Cindy: 5 Pull ups  10 Push ups  15 Air Squats  Score = Rounds and reps  Rest 5  10 min AMRAP: 20 Cal Row :40 Low Plank Score = Total Cals  Athletes: Two scores today! One on your total rounds and reps of Cindy, the other is your total cals.  If you have … Read more

Workout of the Day 800 M Run 25 Box Jumps25 Deadlifts 3 Rounds  24 min Cap  Fitness: 135/95 Performance: 185/125 Athletes: A classic combination of movements today.  Hits the posterior chain and lungs in a great way.  Simple, but effective.   Try to get each round done in under 7 minutes.   Drive 25 DB Deadlifts 30 BW Walking Lunges 25 … Read more

Workout of the Day Strength  Split Jerk at 60% of your Max Hold the landing for 3 Seconds 3/3/3/3/3 Workout  40 Toes to Bar 50 DB Push Press (25 per arm) 60 Goblet Squats 100 Double Unders  10 min AMRAP  Fitness: 200 singles Performance: 100 Doubles  Athletes: Work on your position for the split jerk.  Take 12 minutes for the first piece.  The second … Read more

Workout of the Day 21-15-9 Power Snatch  Cal Row  Rest 2 minutes  21-15-9 Box Jump  KB Swing  Rest 2 minutes  21-15-9 Burpees Cal Row  Time Cap: 25 minutes  Fitness: 95/65 (35/26) Performance: 115/75 (53/35)  Athletes: Three couplets to attack today! Choose a load on the snatches that you can move in sets of 7.  Use the 2 … Read more

Workout of the Day Strength Front Squats (from the floor) Take 12 minutes 3/3/3/3/3 (pause 3 seconds in the bottom of every rep- build in weight)  Workout  In 4 minute Window: 20 Hang Squat Cleans  200 m Run In a 4 minute Window:  24 Front Squats  200 m Run In a 4 minute Window:  28 Hang Power Cleans  … Read more

Capacity: Everest 250mRest :30 500mRest :30 750mRest :30 1000mRest :30 1500mRest :30 2000m Rest :30

Workout of the Day 50 Empty Barbell Thrusters 40 Box Jump Overs  30 Goblet Step ups 20 V ups  20 min AMRAP   Athletes: The goal is to hit 2+ Rounds today.  The thrusters should be done in big sets.  Glance at the clock after round 1 and try to keep that pace up!  Drive 50 Box Jump Overs 50 Single … Read more