top of page
Search

Monday 11012021

Warmup

Strength

Emom 10

1 BACK SQUAT

90~95%


[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]

1-3 Reps: Accumulate 4 Reps

4-6 Reps: Accumulate 6 Reps

7+ Reps: Accumulate 8 Reps

WOD

AMRAP 20


MAX meter row / bike


Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches 95 / 65 lb

15 Box Jump Overs (24"/20")


Level 2

5 burpee pull-ups/ 10 dB bent over rows

10 hang power snatch 75/55

15 box jump over 24/20



182 views0 comments

Recent Posts

See All

Deadlift Friday! Oh yeah baby. 14062024

Happy Friday everyone. We're going to finish the week strong with a higher volume set of deadlifts. As we build off of our new benchmark lifts, expect to see the volume go up to build some endurance.

Thursday Stretch Day 06132024

We've had a few big days in the gym this week. Look forward to a good stretch tomorrow, a nice AMRAP for those in need of a workout and a chance to work on some muscle up skills! We'll stretch for 20

"GI JANE" Wednesday 12062024

Hey! So, we have a killer workout on deck for tomorrow... "GI Jane" is as much of a mental flex as it is a physical test. I'll let you in on a little secret; we do hard things in the gym so we can lau

Comments


bottom of page