Category

WODs
We’re in the process of moving our workouts to Wodify. Check the Wodify Athlete app for today’s workout. If you’re not a member at Derby City and would like to follow along, email us at [email protected] and we’ll see about arranging an Online-Only Membership. Thanks!
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Saturday Open Gym: 7a-9a Saturday Teams of 2 In 35min, complete: 5 Rounds 24/18 Cal Bike/Row/Ski 18 Hang Power Cleans – L: 95/65; Spl: 135/85; S: 155/105 12 Shoulder to Overhead L: 100 Jumping Pullups; Spl: 100; S: 150 Pullups 5 Rounds 24/18 Cal Bike/Row/Ski 18 Hang Power Cleans 12 Shoulder to Overhead 150 Abmat...
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ 82.5% *Heavier than Monday with one less rep. Continue to focus on quality technique, no bouncing, and bracing effectively between reps. WOD 3 Rounds AMRAP 4 2, 4, 6, 8, etc.. Burpees (Spl/S: to 6″ Target)...
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E2M12M 4 Push Press; Spl: HSPU; S: SHSPU *If using the barbell, try to go a little heavier than last week. If practicing HSPU, continue to grip the floor with your hands, squeeze your butt and stay tight so you’re not pressing into a spring....
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill OTM for 12min 4 1-DB Hang Clean & Jerk – L: 25/15; Spl: 35/25; S: 50/35 2 L: Power; Spl/S: Squat Snatch – L: 95/65; Spl: 135/95; S: 175/115 *Try to hit the same weight when we did this work two weeks ago. This time...
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill OTM for 12min 2 Touch & Go Power Cleans @ 70-80% *Drop and Reset. Refining your Olympic lifting should primarily take place in the 70-80% range, as this gives you a semi-heavy stimulus while still not going so heavy that there’s a large degradation in...
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E3M15M 5 Back Squat @ 72.5% *Increasing our percentage by 2.5% this week. Make sure you’re adding some weight to whatever you used last Monday. WOD 3 Rounds L: 15; Spl: 20; S: 25 Burpees 20 Hang Power Cleans – L: 75/55; Spl: 115/75; S:...
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Saturday Open Gym: 7a-9a & 12p-2p Saturday 3 Rounds AMRAP 10 L: 85/60 Cal Bike or 100/70 Cal Row Spl/S: 100/70 Cal Bike or 120/85 Cal Row/Ski 50 Abmat Situps; Spl/S: T2B 25 Deadlifts – L: 135/85; Spl: 185/125; S: 225/155 Max in remaining time L: Burpees; Spl: C2B; S: RMU/BMU Rest 3min *Round 2...
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Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ 80% *Heavier than Monday with one less rep. Continue to focus on quality technique, no bouncing, and bracing effectively between reps. WOD 3 Rounds AMRAP 3 15 Situps 12 Burpees (Spl/S: Lateral Over Bar) 9 Hang...
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Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E2M8M 6 Push Press; Spl: HSPU; S: SHSPU *If using the barbell, try to go a little heavier than last week. If practicing HSPU, continue to grip the floor with your hands, squeeze your butt and stay tight so you’re not pressing into a spring....
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