QUADZ // 12|6|18

strength | skill

1a. Back Squat 4×10

1b. 30 sec plank hold

 

wod | QUADZ

7 rounds for time of:

10 burpees

20 situps

*On the burpees, jump to a target at least 6″ above your highest reach.

Posted in WOD

TRANSCRIPT // 12|4|18

strength | skill

deadlift 5 x 5

 

wod | TRANSCRIPT

21-15-9

left arm DB Snatches #50 / #35

right arm DB Snatches

pullups

(these are NOT alternating. complete ALL 21 on the left before switching to the right)

Posted in WOD

ON REPEAT // 12|3|18

strength | skill

Power Clean: review PROPER progression & technique, then warm up to 1.5 times the weight you will use for the workout.

 

wod | ON REPEAT

Death by reps: with a running clock, continue as long as posssible:

min 1: 1 burpee + 1 power clean #115 / #75, min 2: 2 burpees, 2 pwr cleans, etc.

* score is the highest SUCCESSFUL round completed within the min.

Posted in WOD

FANDANGO // 11|30|18

strength | skill

1a. sumo deadlift 5 x 4

1b. work on a skill of your choice

 

wod | FANDANGO

10 . 9 . 8 . 7 . 6 . 5 . 4 . 3 . 2 . 1

sdhp #75 / #55

burpees

Posted in WOD

SEVENTY PERCENT // 11|29|18

This weeks LEAN & STRONG WORKOUT CHALLENGE can be completed during ANY class Thurs – Sat. It’s a sled push around the schools. It’ll be epic. And freezing cold. Extra points if you wear a Christmas sweater, hat or other festive paraphernalia. Deets at the gym.

 

strength | skill

deadlift // start at 50% of your 1RM and build to a tough single by doing 1 rep every minute.

 

wod | SEVENTY PERCENT

5 rounds for time:

10 deadlifts #225 / #155

20 situps

Posted in WOD

OWNER // 11|27|18

WE HAVE EXTRA VAPOR GEAR!! If you missed out on the pre-order, we have some extra inventory. Tanks & T’s are $20. Pullover sweatshirts are $35.

strength | skill

in 12 minutes find your shoulder to overhead 10 rep max.

from the ground: strict press, push press, push jerk, split jerk, can all be used.

 

wod | OWNER

30 power cleans #135 / #95

45 front squat #135 / #95

60 shoulder to overhead #135 / #95

17 min time cap.

  • compare to 11|27|17
Posted in WOD

CAPS LOCK // 11|26|18

strength | skill

HSPU 4 X 3

challenge yourself :: from parallets, plates or strict

 

wod | CAPS LOCK

5 sets / 2 min each / 5 min rest between sets

20sec max effort row or bike

50′ burpee broad jumps

AMRAP thrusters with remaining time #95 / #65

// score is total thrusters from all 5 sets //

  • compare to 11|26|14
Posted in WOD