20210119 Weightlifting Push Jerk (5-5-3-3-2-2-2) This is the same rep scheme as the week prior, this time we are looking for you to open around 2.5-5% heavier than last week, and climb. Bar can be from the rack or ground as we continue to get heavier. Per Coach Dakota, a great thought process is to […]

20210118 Weightlifting Front Squat (10-8-6-4-10) 10 at 65% 8 @ 70% 6 @ 75% 4 @ 80% 10@ 70% Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 35 Double Unders 15 Wall Balls 20/14 Lots of time can be lost in workouts during the transition, finish one part, move to the next and […]

20210116 Weightlifting Deadlift (5) 15 Min to build to a heavy 5 for the day Metcon Metcon (Time) In teams of 2-3 Buy In: 100 Double Unders Ski 50 calories 60 Devils Press 50/30 Bike 75 Calories 60 Toes 2 Bar Row 100 Calories 60 HSPU Cash Out 100 Double Unders Split work up as […]

20210115 Metcon JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15" 12 Bench Presses, 115# In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012 Weights are 115/75 Modify rope climbs as needed.

20210114 Weightlifting Front Squat (10- 8 -6-4-10) 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 10 @65% Metcon Metcon (Weight) 5 Rounds 20 Ab Mat Sit Ups 10 Front Rack Lunges* *Athlete chooses weight and can increase each round so long as all 10 are done in one set. Today we […]

20210113 Weightlifting Hang Power Clean (10-10-10-10) This isn’t about weight but learning to effectively cycle a barbell, with the open approaching quickly, it’s going to be important to know how to move the bar quickly. 1 Min Plank between sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 5 Shoulder […]

20210112 Weightlifting Snatch (3-3-3-3-3-3) Every 2 Min for 12 Min, perform 3 squat snatch. Aim to open around70-75 %. Metcon Metcon (4 Rounds for reps) Every 4 Min for 4 Rounds Row 500/400m 15 Burpees Rather than the self monitored "rest 2 min" we are going with on the 4 Min. The row should not […]