Strength: Strict Pull Ups: 5 sets at 100%, 80%, 60%, 40%, 20% (as little rest as possible to go unbroken). If max effort (100%) set is 10 reps, subsequent sets would be 8,6,4,2. Fractions round down. Conditioning: Every 4 mins… Read more »
Conditioning: Every 2 mins for 8 mins do: 10/8 Assault Bike Calories Alternating Dumbbell Snatch (rest 3 minutes after 4 rounds), then Every 2 mins for 8 mins do: 15/12 Row Calories Dumbbell Box Step-up, 50/35 lbs, 24/20 in. *Score… Read more »
Hero WOD: Coffey For time: Run, 800 m 50 Back Squats, 135/95 lbs 50 Bench Press, 135/95 lbs Run, 800 m 35 Back Squats, 135/95 lbs 35 Bench Press, 135/95 lbs Run, 800 m 20 Back Squats, 135/95 lbs 20… Read more »
For Time (Teams of 2 – Separate equipment) 30 Kettlebell Swings, 70/53 lbs 100 Box Jumps, 24/20 in 30 Kettlebell Swings, 70/53 lbs 100 Power Cleans, 95/65 lbs 30 Kettlebell Swings, 70/53 lbs 100 Overhead Squats, 95/65 lbs 30 Kettlebell… Read more »
Conditioning: Open 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs *immediately into* Open 15.1a – 6 minutes to find 1RM Clean and Jerk **Reminder, last week before… Read more »
Conditioning: Running Time Trials – 2000m Run, 2.5 min rest, 1600m run, 2 min rest, 1200m run, 90s rest, 800m run, 60s rest, 400m run, 30s rest, 200m run. Increase pace as distance decreases, score will be individual times. Core:… Read more »
Skill: Pistol Progressions. Spend ~20 minutes working on both mobility and skill progressions. Conditioning: 3 rounds for time of: Row, 500 m 21 Kettlebell Swings, 53/35 lbs 12 Pistols. If weather is nice, can sub 400m run in for row…. Read more »
Strength/conditioning: Strict JT retest. 21-15-9 for time of Strict HSPU, Strict Ring Dip, Strict Push ups. If previously completed, use same scales and go for an improvement based on muscular endurance. Core: 3 rounds for quality of: Max L-Sit Hold… Read more »
Strength: Back Squat – 4×8 @ 65% Conditioning – For Time: 800m Run (sub in 1000m row/2400 bike for weather), 100 wall balls 20/14, 800m run (row/bike).
Stop by and join us for Open Gym from 1000-1200.
EMOM 5: 5 TNG Power Cleans at 60%
For quality! AMRAP 20 1 Rope Climb | as high as possible | 3 rope pulls 10 Dual Dumbbell Front Rack walking lunges 50/35 | 35/25 | 25/15 1 Rope Climb 100′ Farmer Carry
We’re going to spend some time today in warm up going over techniques for the rope climb, so encourage scalling as high as possible on the rope even if its just a few feet and one pull off the ground. This workout is for quality, so slow down and control your movements. For those that are proficient at rope climbs, we encourage legless rope climbs or seated l-sit rope climbs!
