Gymnastic Strength: A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Strength: DB Push Press should be heavy enough to really challenge our 3 second negative. We’re looking for the entire… Read more »
Workout of the Day
Sunday, May 22nd
Come join us for Open Gym from 1000-1200!
Saturday, May 21st
Conditioning: Every 3 minutes for 9 minutes: 20/15 cal bike, max wall balls in the remaining time. Rest 3 minutes Every 3 minutes for 9 minutes – 25/20 cal row AMRAP KB Swings 53/35 Rest 3 minutes Every 3 minutes… Read more »
Friday, May 20th
Strength: Strict Press – 5/4/3/2/1 at 80, 85, 90, 95, 100% 1RM Conditioning: Amrap 13 10 TTB 15 Burpee over barbell 10 Pull Ups 15 shoulder-to-overhead 95/65 Workout – Key takeways: A) Working on efficient switching from a pull up… Read more »
Thursday, May 19th
Skill: Ring MU – Spend ~ 10 minutes working on kipping dips then ~ 10 minutes to accumulate 15 ring pull ups or strict ring rows and 25 dips (kipping/strict) Ring MU – perform one set for max reps, then… Read more »
Wednesday, May 18th
Strength: Back Squat – 5×5 @ 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 16 30 Overhead Squats 75/55 30 Ab-mat sit ups 30 Box Jumps 24/20 30/21 Cal row Longer, lighter workout with a higher than normal rep… Read more »
Tuesday, May 17th
Strength: Deadlift – 3×10 @ 90% of 10RM Deadlifts – 3 sets of 10 at close to our max in week one. Take 2-3 minutes between each set, all should be done at the same weight. Conditioning: 5RFT: 5 Power… Read more »
Monday, May 16th
***Murph Prep #4*** Conditioning: 2 Rounds: 5 Strict Pull Ups 10 Strict HSPU/Pike Ups 15 Back Squats 135/95 Into 3 Rounds: 5 Chest-to-bar pull ups/Jumping C2B 10 Hand Release Push Ups 15 Back Squats 95/65 Into 5 Rounds: 5 Pull… Read more »
Sunday, May 15th
Hero WOD: Arnie For time 21 Turkish Get Ups on right arm 50 KBS 21 Overhead Squats on left arm 50 KBS 21 Overhead Squats on right arm 50 KBS 21 Turkish Get Ups on Left arm. Background: Dedicated to… Read more »
Saturday, May 14th
Conditioning: Teams of 2: For time: (30 min cap) 100 Dual KB deadlifts 70/53 400m run (together) 100 Thrusters 95/65 400m run 100 pull ups 400m run 50 Thrusters 95/65 400m run 50 dual KB deadlifts 70/53 Today’s workout will… Read more »