The Bear Complex is a pretty unforgettable experience – and a great full body workout. Today you’ll get to have that fun with a friend, and the little built in rest will help you go faster and harder than you might otherwise. Not to mention the motivation of seeing your partner haul around the iron […]
This is a good day to sweat the technique. Rope climbs are all about using the legs to stabilize you and get up-and-down, not the arms. Which is a good thing when you have so much bench pressing to do! Wear your long socks today, regardless of how hot it is: your shin skin will […]
For today’s WOD, I know it looks like a lot of words. But once you get into it, the whole thing is pretty straightforward. It’s 3 sections of 5 minutes each, not dissimilar to Monday’s 3xAMRAP3… but this time there’s no built-in rest. Section 1: 5 minutes of rowing 500 followed by as many Burpee […]
Deadlift Day! Everyone loves Deadlift Day. Let’s go for sets of 5 and try to keep those hand on the bar (and those midsections engaged). Remember, the eccentric portion of the movement builds the biggest muscle gains, so control that bar all the way to the ground and build a truly impressive posterior chain. For […]
We’re doing more of that good old Bar Muscle Up strength work today, this time focusing on the very start of the movement and the very end, where you snap that bar into your hips while you engage that core hard in a hollow. Getting crisp on these platesnaps will mean the world to how […]
When we power snatch, we’re training a complex movement with a simple foundation: it’s all jump. At it’s heart the power snatch is about forming good movement patterns to allow those powerful legs to transmit force to the bar (via an engaged core and loose arms). Without that, the jump won’t lift that bar into […]
