Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
Please note that we will be hosting a workshop for young female athletes for the 90+ Project on Monday, June 22 at 11 am.
We kindly ask that members do not use the gym from 11 am -12 pm on that day in order to give these athletes the best experience possible.
Learn more about the 90+ Project here.
Thanks!
3 Rounds NOT For time:
1:30 Double KB Front-Racked Hold
x12-18 Ring Push Ups
8 alternating rounds with partner
x10 (-2) 100’ shuttle runs
x10 power cleans (135/95)
x15 Goblet Squats 53/35)
Please note that we will be hosting a workshop for young female athletes for the 90+ Project on Monday, June 22 at 11 am.
We kindly ask that members do not use the gym from 11 am -12 pm on that day in order to give these athletes the best experience possible.
Learn more about the 90+ Project here.
Thanks!
4 rounds
x8-12 dips*
ss
x12-16 heavy gorilla rows
rest :90s
*if you can perform more than 12 UB dips...weight this movement to land in the stated rep scheme
15:00 EMOM
50/40 calorie row
x40 WBs
x30 box jump overs
x20 deadlifts (205/135)
Summer League Rosters are up! Check out your teams and additional information here.
T2B skill work
Coach will spend time working on hand placement/efficient kip pattern
*scaling for single leg T2B, T2LB, or knees to elbows.
Version 1:
x30 T2B
800m run
x50 clean and jerks (115/85)
800m run
x30 T2B
Version 2:
x30 alt T2B
800m run
x50 clean and jerks (95/65)
800m run
x30 alt T2B
Version 3:
x30 knees to elbows
800m run or 2K C2 Bike
x50 clean and jerks
800m run or 2K C2 Bike
x30 knees to elbows
Summer League Rosters are up! Check out your teams and additional information here.
8:00 EMOM
x3 power clean between 65%-70% of 1RM
Accessory Oly Work:
4x2 heavy clean pulls (110-120% of 1RM)
For Time:
40-30-20-10
Weighted DB Box Step Over (53/35)
*perform 75 Double Unders between each set.
Tempo Back Squats
6x4 @ 23XX
*The goal with tempo back squats is to slow the movement down to expose movement deficiency, increase lifting control and perfect form. Use same weight from last week.
Dealers Choice
Option 1 - Higher Volume
x15 burpee box jump overs
x8 BB thrusters
x15 burpee box jump overs
x12 BB thrusters
x15 burpee box jump overs
x18 BB thrusters
x15 burpee box jump overs
x26 BB thrusters
x15 burpee box jump overs
or
Option 2 - Heavier Weight
x15 burpee box jump overs
x3 thrusters (95/65)
x15 burpee box jump overs
x6 thrusters
x15 burpee box jump overs
x9 thrusters
x15 burpee box jump overs
x12 thrusters
x15 burpee box jump overs
This is the last day to sign up for Summer League! Sign up at the whiteboard.
8:00 EMOM
x3 power snatch between 65%-70% of 1RM
Accessory Oly Work:
4x2 heavy snatch pulls @ 110-120% of 1RM
Every 2:30 for 4 rounds (no rest)
x16/12 echo cals
x10 HSPU or 12 push press
ME DB snatch (50/35)
Score is total DB snatches