BLOG & WODS
WED25JAN2023
WOD StrengthE3M x 4 sets -10 deadlifts, either complete all sets at your heaviest weight from last week or if you are able to, go up 5% from where...
TUE24JAN2023
WOD Strength E3.5M x 6 sets:- 3 bench press w/ :3 pause at chest(try to complete all sets at the weight you ended at last week or go up if able)-10...
MON23JAN2023
WOD StrengthE3.5M x 4 sets:Back squat x 8 @ 40-45% immediately followed by…Max effort front squats Metcon8min AMRAP: -2 KB swings RX 53/35, RX+...
21SATJAN2023
WOD MetConToday's workout is in honor of Sean Keller. He loved playing 21 in basketball, therefore the 21 reps in the workout.In teams of 2, one...
FRI20JAN2023
WOD StrengthSkill day and flush WOD 5 sets for quality: -DB curtsy squats x 10/leg (complete all reps on one leg first then the other)- 5 Tempo dips...
THU19JAN2023
WOD StrengthE2M x 6 sets: Split jerk x 3*start light and build based on feel, don’t exceed RPE 8-9/80% MetCon4 Rounds for time: 15/12 cal bike12 alt...
WED18JAN2023
WOD StrengthE4M x 5 sets: -Pause bench press x 4 w/ :3 pause at chest, try to complete all sets at the weight you ended at last week-DB lat pull...
TUE17JAN2023
WOD StrengthE90S x 9 sets: Set 1-3: 3 position snatch (hip, hang, floor)Set 4-6: 2 position snatch (hang, floor)Set 7-9: 1 snatch *go based on feel,...