Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill OTM for 12min L: 4; Spl: 6; S: 8 Wallballs 2 Clean & Jerks @ 70+% *Keep the Clean & Jerks touch & go, if you can. As the weight gets heavier, singles will be necessary, but that means you should be guiding the barbell...Read More
Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill OTM for 12min 3 Touch and Go Power Snatch *On Tuesdays, we’ll work on the skill of difficult touch & go reps. Think of this weight as one that would normally be *a little out of reach* if it were in a metcon. Adjust your...Read More
Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E3M15M 5 Back Squat @ 70% of last week’s 1RM *Monday’s squat work is 5×5, each week we will increase the percentage by 2.5%. Prior to each rep, fill your belly and chest with air and hold for the entire rep. Exhale & repeat each...Read More
Strength Cycle: Phase 2 – Week 1 of 7 Strength/Skill E3M9M L: Front Squat; Spl/S: Back Squat 5 @ 70% 4 @ 80% 3 @ 85% *We’re squatting twice a week in this cycle. We’d like you to be smart about choosing Front/Back based on how you feel. If feeling banged up, then opt for...Read More
Strength Cycle: Phase 2 – Week 1 of 7 Strength/Skill E2M8M 8 Push Press; Spl: HSPU; S: SHSPU *We’ll work on Push Press on Thursdays, with the option to get better at your HSPU. Strive for Touch & Go sets only by focusing on a vertical bar path with an aggressive hip extension. WOD AMRAP...Read More
Strength Cycle: Phase 2 – Week 1 of 7 Strength/Skill OTM for 12min 5 Burpees (Spl/S: Lateral over Bar) (Burpees are Optional OTM) 2 Power Snatch (Spl/S: Squat Snatch) – L: 95/65; Spl: 135/95; S: 175/115 *Shoot for approximately 70-75% of your 1RM Snatch (Power if Powering, Squat if Squatting). Blurring the lines between Strength/Technique...Read More
Strength Cycle: Phase 2 – Week 1 of 7 Strength/Skill OTM for 8min 3 Power Cleans @ 70-75% *Drop and Reset. If you missed last week’s 1RM test, then take this 8min window to work up to a quick max so you have a guideline for your percentages in subsequent weeks. Otherwise, keep it around...Read More
Strength Cycle: Phase 2 – Week 1 of 7 Strength/Skill In 16min: Find Heavy Single Back Squat *This phase will focus on developing a strong, proficient back squat, which is possibly the pinnacle movement in strength training. This phase, we will squat on Mondays & Fridays. Rather than finding an absolute 1RM, focus on squatting...Read More
Saturday Open Gym: 12p-2p Saturday Teams of 2 3 Rounds 2min Max Power Cleans – L: 75/55; Spl: 95/65; S: 135/95 2min Max Box Step Overs (Spl/S: Jump Overs) 2min Max Cal Row/Ski/Bike 2min Max HRPU or HSPU 2min Max SDLHP 1min Rest *You’re trying to get as many reps as possible at each station....Read More
