Strength/Skill: Clean work Clean Pulls 2×5 (Elbows should stay locked out for the entirety of this movement (No high pull) High Hang Squat Cleans 3×2 (Slight dip then explode / Chest stays vertical in the dip / Barbell stays in… Read more »
Strength: Push Press 3×3 TnG 3×3 Singles (reset in front rack) The first set of 3×3 should be one weight as heavy as possible while maintaining touch and go (okay to pause at the top but as soon as the… Read more »
Strength: Front Squats 5×5 at 30X1 tempo (3 sec negative, no pause @ bottom, up fast, 1 sec pause @ top) WOD: 2RFT (12 Min Cap) 50′ BB Walking Lunge (back rack) 95/65 3 Bar Muscle Ups 50′ BB Walking… Read more »
HERO WOD: Bradley 10RFT 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30s rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,… Read more »
Teams of 2: AMRAP 6 12 Wall Balls 12 KBS 53/35 12 DB P. Clean 50/35 (dual) Rest 3 minutes and repeat 3 times (total of 18 minutes work, 6 min rest) *1 work, 1 rest Break up movements however… Read more »
Strength: Overhead Squat 4×3 at 3331 tempo (3sec negative, 3 sec hold @ bottom, 3 sec to rise, 1 sec pause @ top) *weight should be light; focus on stability and proper tempo WOD: For Time: 100 Goblet Squats 44/26… Read more »
Strength: Drop Snatch 3×3 (no dip drive before squat)Snatch Balance 3×3 (yes dip drive before squat) WOD: Recovery Conditioning 40s on, 20s off for 16 minutes Minute 1: Cal Row Minute 2: Cal Bike Minute 3: DU/SU Minute 4: Burpee… Read more »
Strength: 4×6 Bench Press @ 31X1 tempo (3 sec negative, 1 sec pause @ chest, up fast, 1 sec pause @ top) WOD: Muscular Fatigue – Upper body AMRAP 10 2 Strict HSPU 2 Strict Ring Dip 2 Push Ups… Read more »
Gymnastic Core Work: Accumulate 90s of L-sits hanging from rig Every drop you must complete 5 hollow body to superman (hollow body rolls) WOD: 4RFT (20 min cap) 20 Cal Row 10 Cleans 155/105 20 Bar Facing Burpees 10 S2O… Read more »
There will only be a 9:30am class today in observance of Martin Luther King Jr. Day WOD: AMRAP 22 12 Handstand Push Ups 12 Deadlifts 135/95 12 Burpees 12 Front Squats 135/95 ***At 10:00 everyone must complete 20 Front Rack… Read more »
Strength/Skill: Clean work
Clean Pulls 2×5 (Elbows should stay locked out for the entirety of this movement (No high pull)
High Hang Squat Cleans 3×2 (Slight dip then explode / Chest stays vertical in the dip / Barbell stays in hip pocket in the dip)
AMRAP 12
1 Power Snatch 135/95
2 Overhead Squat 135/95
3 Box Jump Over 30″/24″
2/4/6, 3/6/9, 4/8/12, ect
