Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »
Conditioning: Alt EMOM 24: Minute 1: 100m run Minute 2: 3 Wall Walks Minute 3: 15-20 KBS 53/35 | 35/20 Minute 4: 5 Squat Snatch 135/95 | 115/75 | 95/65 Another longer Alternating EMOM today combining two cardio pieces with… Read more »
Weightlifting: Clean and Jerk – 4×2 at 80% Weightlifting: Warm up sets do not count, all 4 sets at 80%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on… Read more »
Come join us for open gym from 1000 – 1200!
Teams of 2: (30 min cap) 50-40-30-20-10 For Time Power Clean 115/85 | 95/65 | 75/55 Box Jump Overs 24″/20″ Push Press 115/85 Toes To Bar One works, one rests. Looking for a weight on the bar that we can… Read more »
Weightlifting: Snatch 4×3 @ 80% Weightlifting: Warm up sets do not count, all 4 sets at 80%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day. Conditioning:… Read more »
Skill: Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less) Conditioning: Annie: For Time 50-40-30-20-10 Dus or DU progression Ab Mat Sit Ups Mobility… Read more »
Strength: Grip Work Deadlifts – 4 rounds of – 10 @ 55-60% 200′ Farmer Carry 50/35 Rest 2 min Strength – working on some grip work today. Perform your set of deadlifts, ensuring we control the descent and not bounce… Read more »
Strength: Deficit HSPU Negatives 4″/3″, 4×6 OR HSPU negatives 4×6 OR Deficit Pike Push Ups 4″/3″ 4×6 OR Dumbbell Z Press w/ 3 second negative 4×6 Rest 60-90s Our Skill today is going to be working on increasing our range… Read more »
Strength: Pause Front Squats (2 sec) 4×3 at 70%, 75%, 80%, 80% Conditioning: Nancy 5RFT 400m run 15 Overhead Squats 95/65 Workout – benchmark Nancy. We should be nice and warm after the front squats today, however that may slow… Read more »
Back Squat – 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
“7 7 7” 7 Rounds for Time 7 TTB | K2E | Knee Raise 7 Front squats 135/95 | 115/85 | 95/65
Workout – looking to stay unbroken here for the whole workout.
