Skill: Handstand Walk Practice. Skill work – working on practicing HS Walks. For those proficient, set up a course based on skill. For those that are not close to walks, practice wall facing handstand holds, lifting one leg off at… Read more »
Dan Broughton
Wednesday, August 17th
Strength: Front Squat 4×2 at 90% (build if possible) Conditioning: Two rounds for time: (12 min cap) 20 Alt DB Snatches 50/35 | 35/20 20 V-Ups 20 Single Dumbbell Box Step-Overs (any hold) 20 Single-Arm DB Push Presses (8 each… Read more »
Tuesday, August 16th
Strength: 4 Supersets Supinated Grip Pull Ups (chin ups) 80% Dual DB Bent Over Row 8-10 Rest 90s Strength: working on our pulling strength but targetting our biceps more with the chin ups this week. We should have a rep… Read more »
Monday, August 15th
Strength: Strict Press – 5 complexes 1 Strict Press 2 Push Press 3 Push Jerk 80%, 85%, 90%, 95%, ~100% Rest 90s Strength – Final week of this complex, hoping to end our last set at or around our last… Read more »
Sunday, August 14th
Come and join us for open gym from 1000-1200!
Saturday, August 13th
Conditioning: Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/85 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining… Read more »
Friday, August 12th
Strength: 4 Supersets of: Bench Press – 15/12/10/8 at 60% DB Z- Press -15/12/10/8 Rest 60-90s Strength – coming back to our pressing combination for chest and shoulders, with higher volume on our bench press today. Reps are decreasing but… Read more »
Thursday, August 11th
Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM… Read more »
Wednesday, August 10th
Strength: Deadlift EMOM 10 5 reps at 60% Conditioning: 3RFT (10 min cap) 20/15 Cal Row 10 Dual DB Devil’s Press 50/35 Workout – weight is heavy on these dual DB devil’s presses, but it should be something we can… Read more »
Tuesday, August 9th
Strength: 4 Supersets of Back Squat – 6 reps at 75% Jumping Alt Lunge – 10/leg (bodyweight) Rest 90s Strength – Supersetting our squats with explosive, jumping lunges to really get the glutes involved and limiting our rest to 90s…. Read more »