This week is all about intensity. We are increasing the reps on our strength movements working a 10-8-6-4 rep scheme on our big lifts, with the intensity being high, but the weights a little lighter. We also have a few spicy partner workouts, again to increase intensity, especially when you are accountable to another person. We are also working on some olympic lifting skills in the clean on Wednesday, and a dumbbell snatch version of the hero WOD “Randy.”
Read More »We start this week with a partner WOD on Monday, and we re test our assault bike capacity on Tuesday. On Wednesday were doing a very popular benchmark WOD in “Fran”, which is a fast paced couplet, including thrusters and pull ups. We are also re testing our 500M row time, but this time we have a burpee penalty, if not completed at the suggested time. On Friday we have a couple of strength movements at body weight, which will test both strength, and muscular endurance. See you all the the gym this week!
Read More »This week we focus on sets of 5 for our strength movements. We have a 1 rep max test on the overhead squat on Tuesday, as well as a 1 rep max for the squat clean on Wednesday. Were also doing a 3 round version of the hero WOD “DT”, which consists of deadlifts, hang power cleans and a push press. Last week we tested a max effort assault bike for 3 rounds, and this week were bringing it back again to further develop our anaerobic threshold. Just like most weeks we have some core finishers to keep everyone strong and, prevent any midline injuries.
Read More »The past few weeks have seen some heavy loading with smaller reps/sets in regard to our strength movements, this week were picking up the reps with lighter loads. We have a few sessions in the week with 3 or more static strength movements, to build more strength and muscular endurance. We also have a few conditioning pieces with max effort assault bike intervals, as well as some rowing intervals.
Read More »This week were finishing up our third week of our strength cycle for our 3 big lifts, the back squat, the deadlift, and the press. Were following a 5-3-1 rep scheme, with the 4th set being for max reps. On Monday we have a long partner row, and another partner workout on Wednesday, with thrusters and ball slams. Were also working on our squat clean technique on Tuesday, so if your keen on polishing up your olympic lifting, then Tuesday is a must for you.
Read More »This week we’ve got a certain rep scheme were following for the strength portion of the workout. Were doing four sets on the strength movements, and on the last set were going for max reps, to further develop our strength gains, as well as our conditioning. Were also working on our handstand push up and progressions to the handstand on Wednesday, as well as Sunday. On Sunday were also re doing the suicide sprints, to increase our anaerobic threshold.
Read More »This week were doing more reps on our big lifts. On Tuesday we have a 55 rep deadlift for our strength portion, as well as Sunday when we do 55 reps on our front squat. On Friday we get to fine tune our double under technique when we do the benchmark workout “Annie.” We also have a few core finishers, as well as a few core workouts to further help our midline stability, and to help prevent injuries.
Read More »This week were switching gears from conditioning, to strength work at the beginning of each workout. On Tuesday’s WOD were working with dumbbells, and were also introducing a few new movements this week in the chest to bar, the L-Sit hold, and the pistol squat. On Wednesday and Saturday we have two WOD’s, and were ending the week with a long 20 mins AMRAP on Sunday.
Read More »This week we have quite a few conditioning pieces at the beginning of each session, so come prepared to sweat. We have a long 20 mins burner scheduled for Thursday and a sweaty tabata session on Saturday. We also have some strong core finishers to end the workout.
Read More »This week we have a sweaty partner workout on Tuesday featuring some rowing and thrusters, and another partner chipper on Saturday. On Wednesday were doing a benchmark WOD “The Chief”, working on our cleans and some body weight movements, and on Sunday we work on our bench pressing, to further develop our pushing strength.
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