Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 1/16 “Strength” Build to a 5RM Deadlift “Conditioning” 12 AMRAP 9 Push-Press (75/55) 7 Front Squat (75/55) 20/15 Cal Row Silver: (65/45) Bronze: (45/35)
Monday 1/9 “Strength” E2MOM x 4 3 Hang Power Snatch (85-90% 3RM) “Conditioning” For Time: 21 Clean & Jerk (135/95) 15 OHS (135/95) 9 Thrusters
Monday 1/2 “Strength” Deadlift 1×5 @ 55% 1×5 @ 65% 1×5 @ 75% 1×5 @ 85% 3×5 @ 95% of 5RM 15-20mins “Conditioning” EMOM x
Monday 12/26 Open Gym from 7am-5pm, no classes “Strength” E2MOM x 5 5 Hang Power Snatch @ 70% 3 RM “Conditioning” 12 AMRAP 8 Bar
Monday 12/19 “Strength” Deadlift E2MOM x 4 6 @ 85% of 5RM “Conditioning” 5mins of snatch technique before WOD EMOM x 8 Min 1: 12
Monday 12/12 “Strength” Deadlift Every 2:30 for 4 Sets 8 reps 80% of 5RM “Conditioning” 4 Rounds For Time 12 Alt. Back Rack Reverse Lunge
Monday 12/5 “Strength” E2MOM x 3 5 Hang Muscle Snatch Start at 40% of 3 RM Hang Snatch -immediately into- E2MOM x 3 5 Hang
Monday 11/28 “Strength” Build to a 3 RM Hang Power Snatch (15-20mins) “Conditioning” 21-15-9 OHS (95/65) Pull-Ups Silver: 55/45, Ring Rows Bronze: Front Squat/Ring Rows
Deload Week Monday 11/21 “Strength” Pause Front Squat E2MOM x 5 Sets 3 Reps with a 3 second pause 75% of 1RM or less “Conditioning”
Monday 11/14 “Strength” Build To a 1 RM Clean & Jerk (20-30:00) “Conditioning” AMRAP 4 minutes 7 Power Cleans (115/75) 7 HSPU REST 2:00 AMRAP
Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm
Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over
Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over
Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time:
Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85)
Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast.
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