Monday 19 February
Strength 5 Sets of: Squat Clean x 3 @ Establish a 3RM for the day Rest as needed between sets….
WODs for the Week of 2/19 – 2/23
Announcement The Open is upon us! For those of you who are looking to place competitively or beat your Open…
Friday 16 February
Strength 3 Sets of: Back Squat x 6 @ 70% Rest exactly 2 minutes between sets. MetCon “I’m Kind of…
Thursday 15 February
Strength 3 Sets of: Dead-stop Deadlift x 5 @ 75% Russian Twists x 20 (each side) Rest 90 seconds to…
Wednesday 14 February
Strength 5 Sets of: Overhead Squats* x 3 *Pause at the bottom of each squat for 2 seconds. Rest 2…
Tuesday 13 February
Strength EMOM for 8 minutes of: [Power Clean + Jerk] x 2 MetCon “I Love Lamp” 4 Rounds For Time…
Monday 12 February
Strength 3 Sets of: Front Rack Lunges* x 8 (each side) *These are barbell lunges taken from the ground. Rest…
WODs for the Week of 2/12 – 2/16
Don’t forget the gym will be closed this Saturday 2/17 for the Swolemate Showdown! Monday 12 February Strength 3 Sets…
Saturday 10 February
25 Pull ups 25 Squat Cleans 95/65 25 push-ups 50 Plate OH walking Lunge 45/25 800M run 50 Plate OH…
Friday 9 Februaury
Strength Every 2 minutes, for 12 minutes (6 sets) of: “Catalina Wine Mixer” Complex 3 Power Cleans + 3 Front…
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