As the end of the year approaches and craziness ensues, don’t forget to look back and see how far you’ve come on your journey. Strength E2MOM x 7 Power Clean & 2 Hang Squat Clean & 2 Jerks *Unbroken… Read more »
hang squat clean
Megan and Rudy pushing each other for extra Saturday fun gainz. Saturday Partner WOD 5RFT (each: IGYG Format) 10 DB DL (50/35) 10 DB Hang Squat Cleans 10 DB S2OH 10/7 Cal Bike “It does not matter how… Read more »
We have some amazing nurses among us. Today we have 3 more pictured: Kristina, Chris, and Patty. Proud of all our hardworking nurses! Strength E2MOM x 6 PC HPC HSQCL Jerk THEN AMRAP7 Rope Climbs “A Nurse… Read more »
Warm up session from earlier in the week. Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang … Read more »
In winter, pulling the sled up the snow covered hill to ride down seems challenging; but you have fun on the way down. In the summer and fall, pulling the weighted sled across the parking lot is truly a challenge…. Read more »
Paul has been doing great, here! Can’t wait to see what kind of changes he’s going to make! WL 15-20min to 1RM Clean & Jerk MetCon 7min AMRAP 7 Hang Squat Cleans (135/95) 7 Handstand Pushups *Box Pushups… Read more »
Channel that inner weightlifter, Jenn! Don’t forget: This weekend we have an Overhead Squat Clinic and we are going to be focusing entirely on the ankles and what role they play in good squat position/mechanics. Your takeaway for the day… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!