Strength – KB Complex. Perform 3 sets per arm without dropping KB with heaviest weight possible: 5 Single Arm KB Deadlifts, 5 KB Clean and Jerks, 5 KB Snatch, 5 Overhead KB Lunge, rest 60s between arms, 2 minutes between… Read more »
Dan Broughton
Thursday, May 27th
Strength – Back Squat w/ 3 sec pause, 5 sets of 6/5/4/3/2 – keep light and work on technique, focus on not bouncing out of the bottom. Small increase in weight per sets. Conditioning – AMRAP 3 (repeat for a… Read more »
Wednesday, May 27th
14 Days of Quarantine – For time: 1 Dumbbell Thruster, 50/35 lbs 2 Dumbbell Goblet Squats, 50/35 lbs 3 Dumbbell Tricep Extensions, 50/35 lbs 4 Lying Hip Raises 5 Burpee Over Dumbbells 6 Single Arm Alternating Dumbbell Overhead Lunges, 50/35… Read more »
Tuesday, May 26th
Linda – 10/9/8/7/6/5/4/3/2/1 For time, deadlift at 1.5x body weight (1.25x if completed Murph), bench at 1x body weight (.75x if completed Murph) and power clean .75x body weight (.5x if completed Murph). Core conditioning – using your deadlift weight,… Read more »
Monday, May 25th
Memorial Day Murph: For Time – 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Rx use weight vest 20/14lb. Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was… Read more »
Saturday, May 23rd
WOD: “Shaky Legs” 18min AMRAP: 10 Overhead Squats, 95/65 lbs 250M Row 10 Front Squats, 95/65 lbs 250M Row 10 Back Squats, 95/65 lbs 250M Row CORE: 3 rounds for quality: 24 Alternating Single Leg V-ups 12 Good Mornings Alt…. Read more »
Friday, May 22nd
Strength – Strict Press 8/6/4/2 at 31X1 tempo. Focus on keeping glutes and core engaged, no arching back. Conditioning – For Time (16 min cap) 10 HSPU, 20 Box Jump 30″/24″, 30 Alt DB Clean and Jerk 50/35, 40 air… Read more »
Thursday, May 21st
Strength – 4 Giant Sets of 6 Back Squats 70-75%, rest 30s, 20 alternating jumping lunges, rest 30s, 40s wall sit (add weight if needed), rest 2 1/2 minutes. Conditioning – AMRAP 11 8 SDHP 95/65, 10 wall balls 20/14,… Read more »
Wednesday, May 20th
Skill – 3x AMRAP. AMRAP 3 Strict Pull Ups, rest 3 minutes. AMRAP 3 Kipping Pull Ups, rest 3 minutes. AMRAP 3 Chest-to-Bar Pull Ups. Conditioning – 3RFT 15 Deadlift 185/125, 15/12 Cal Row, 15 KBS 53/35. *Optional Core* Max… Read more »
Tuesday, May 19th
Strength – Snatch Complex: In 15 minutes build to a heavy complex of one hang squat snatch, one squat snatch, 3 overhead squats. Conditioning – Death By: DB Thrusters 35/20 and burpee over DBs. Starting with one rep of each,… Read more »
Today's WOD
Thursday, April 18th
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!
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