WOD for 10.1.2019

We will have a strength session and workout today both featuring the power snatch. In the strength session, we want to build to or above the weight we are going to be doing in the workout. We want to make sure that we moving well here. The workout is very...

WOD for 9.30.2019

We are going to be starting off our Monday with some skill work. For our first EMOM today, we are going to ask you to work on some tall box jumps and wall walks. This is meant to be practice, striving for good technique and movement, not “max effort.” For...

WOD for 9.28.2019

Today is station rotation Saturday. You will have four sets where you will complete one minute of heavy KB swings, box jumps, plate OH lunges and alternating V-ups or bicycle crunches. Each set, you will START in the next station on the list then rotate through the...

WOD for 9.27.2019

Today is our second day of baseline tests. Our first test is a 5RM back squat. You will have 20 minutes to build. Our second test today is a two minute max cal bike. Before you tackle this workout, you will want to consider your approach. You can either hit a dead...

WOD for 9.26.2019

Today’s focus will be the power clean. Starting with the extended warm-up, we will perform 2 TNG power cleans every minute on the minute. For the first 4 minutes, we will build to a heavy double then hold that weight for the last 4 minutes. Our focus during the...