Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate. A: SA DB Push Press is tempo at 31X1 (3 second negative, pause… Read more »
Workout of the Day
Strength – Power Snatch EMOM – Every minute on the minute perform 3 power snatches for 12 minutes. Goal weight is ~70%, enough to be challenging but all rounds should be touch and go. Conditioning – Ascending AMRAP 10 minutes:… Read more »
Hero WOD – Mo: For time: Double Kettlebell Overhead Carry, 53/35 lbs, 800 m — then — 2 rounds of: 34 Lateral Burpee Over Bars 34 Wall Balls, 20/14 lbs 34 Box Jumps, 24/20 in 34 Handstand Push-ups 34 Double… Read more »
Suns out guns out partner workout (no sharing of equipment): Partner A: AMRAP 8 – 10 DB Burpee Deadlifts 35/20, 12 DB Bicep Curls, 15 DB Push Press, 100m run. Partner B: AMRAP 8 – 10 Dual KB Cleans 35/26,… Read more »
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 »
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 »
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 »
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 »
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 »
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 »
Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate.
A: SA DB Push Press is tempo at 31X1 (3 second negative, pause on shoulder and pause at top). Use heaviest weight possible.
B: Plank Push Ups – Use a 45/35 LB Plate, keeping one hand on the plate perform a push up on the left side, then cross over while staying in a plank and perform on the other side. Go until failure.
Conditioning – AMRAP 14: 10 Box Jump Overs 30/24, 8 Push Jerks 95/65, 6 Front Squats. Weights are a ladder, each round increase from 95/65 to 115/75 135/95 155/105 175/125, 195/145 (add 20/10 from then on).