Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy) For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or… Read more »
Dan Broughton
Monday, January 30th
Conditioning: AMRAP 20 50′ Dual DB Walking Lunge 50/35 | 35/20 | 20/10 (any carry) 15 TTB | K2E | Knee Raise 20 Box Jumps (24/20) | Step ups 50′ DB Walking Lunge (any carry) 15 Dual DB Push Press… Read more »
Sunday, January 29th
Come and join us for open gym from 1000-1200!
Saturday, January 28th
Conditioning: Teams of 2 2 Rounds For Time: 40 min cap 1,500/1,200m Row 50 Front Squats 95/65 | 75/55 | 45/35 50 Box Jumps 24″/20″ | shorter height | step ups **While rowing, one partner works and the other MUST… Read more »
Friday, January 27th
Strength: Deadlift – 3×8 at 70-75% of 1RM Conditioning: Open 13.1 AMRAP 17 40 Burpees 30 Snatch 75/55 30 Burpees 30 Snatch 135/95 20 Burpees 30 Snatch 165/115 10 burpees Max Snatch 205/135 Workout – Burpees and snatches, with a… Read more »
Thursday, January 26th
Skill: Squat Clean Cycling Technique Work: 10 minutes to work on breathing and positioning work for volume cycling – sets should be done at a minimum of 5 reps of 50% of 1RM clean Conditioning: AMRAP 8 3 Squat Clean… Read more »
Wednesday, January 25th
Strength: Tempo Bench Press 31X14x5 at 70% 1RM Note: 3 second negative and 1 second pause on the chest, try not to relax and stay braced during that time. Strength should take between 6-8 minutes max. WOD: Every 3 minutes… Read more »
Tuesday, January 24th
Front Squat Waves (from rack) 3/1 at 60/70% 1RM 3/1 at 70/80% 3/1 at 80/90% Front squats waves are performed by doing a set of 3, increasing weight, a set of one. Then the next wave starts higher than the… Read more »
Sunday, January 23rd
Strength: Push Jerk 4×5 at 80-90% of 5RM (from floor). Strength – 10-20% lighter than our max set from the beginning of the cycle, so we’re taking these from the floor and going to work on practicing heavy touch and… Read more »
Sunday, January 22nd
Hero WOD: Daniel For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »