One year ago today we had our last workout indoors before the lock down. We are thankful for all the support we received from our members. Saddened by the lives lost and lingering side effects that many experience. Grateful for the first responders, grocery workers and all the people that risk their lives for our conveniences. Today we celebrate our future, a future of health, gratitude and never taking anything for granted again.

Barbell Cycling

15-10-5:
Unbroken Power Cleans

WOD

AMRAP 7:
1 Power Clean 105/155 M80/115
30 Double Unders
2 Power Cleans 105/155 M80/115
30 Double Unders
3 Power Cleans 105/155 M80/115
30 Double Unders

Add 1 Power Clean Per Round

GENERAL WARM-UP

30 Seconds Each

Jumping Jacks
Glute Bridges
Lateral Hops Over Barbell
Alternating Bird Dogs
Max Height Vertical Jumps (In Place)
Down Dog
Single Unders
Active Samson
Double Taps
Jumping Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Calf Stretch on Post: 30 Seconds Each Side

Pigeon Post + Wrist Stretch: 1 Minute Each Side

 

AFTER PARTY

3RNDS

10 Front Raises
10 Side Raises
with Bumper plate, light DBs or single DB

WORKOUT VARIATIONS

HOME GYM

AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders

Add 3 Double Dumbbell Power Cleans Per Round

MODIFICATIONS

POWER CLEANS

  • Double Dumbbell Power Cleans (Climb By 3’s)
  • Single Dumbbell Power Cleans (Climb By 6’s)

DOUBLE UNDERS

  • Reduce Reps
  • Double Taps
  • Single Unders (45)
  • 30 Second Time Cap