Conditioning: “Dirty Thirty” (35 min cap). For time: 30 Box Jumps, 30/24 in 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, 70/53 lbs 30 Front Squats, 115/85 lbs 30 Toes-to-bars 30 Push Press, 115/85 lbs 30 Deadlifts, 115/85 lbs 30 Wall Balls,… Read more »
Weightlifting: Power Snatch EMOM 10 – 3 Power Snatch at 60% 1RM (touch and go) Conditioning: 3 rounds for time of: 2 Wall Walks 20 Alternating Dumbbell Snatches, 50/35 lbs 2 Wall Walks 12 Dumbbell Box Step-ups, 50/35 lbs, 24/20… Read more »
Strength: Front Squat Holds, 5×15 seconds @ 50% 1RM. Holds are performed at the bottom of the squat while staying active and tight the entire time. Must stand up after the hold, practice short diaphragm breathing during the hold and… Read more »
Please come in and join us for open gym from 1000-1200!
Conditioning: In teams of 2 (30 min cap): For time: 60 Ground-to-Overheads, 135/95 lbs Team Run, 400 m 10 Rope Climbs Team Run, 400 m 100 Bar Facing Burpees Team Run, 400 m 10 Rope Climbs Team Run, 400 m… Read more »
Pulling Strength: 4 rounds for quality of: 5 Deadlifts @ 70% 1RM, Pull-ups @ 60% of max reps. Conditioning: Complete as many rounds as possible in 8 mins of: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 6 Box Jump Overs,… Read more »
Conditioning: For time: 75 Wall Balls, 20/14 lbs — then — 5 rounds of: 4 Power Cleans, 135/95 lbs 6 Alternating Front Rack Reverse Lunges, 135/95 lbs 8 Shoulder-to-Overheads, 135/95 lbs — then — 75 Wall Balls, 20/14 lbs Expect… Read more »
Gymnastic Strength: Strict HSPU Strength:Either:5 max sets – minus 1, 3 sets at 2-3″ deficit, 2 sets regular OR5 max sets – minus 1, tempo strict HSPU to floor or mats (3 second negative, must press up still) OR4 super… Read more »
Conditioning: Every 8 minutes for 24 minutes (3 rounds)Buy in: 200m farmer carry 53/35 KBsThen AMRAP of10 KB Goblet Squats 53/358 Burpee to 6″ target2 min rest (6 min rounds) Workout – farmer carry should be completed in ~ 2… Read more »
Strength – Tempo Back Squat 5×4 * First rep at 53X1 tempo (5 second negative, 3 second pause at bottom), second rep at 11X1 (1 second pause at bottom), 2 reps normal tempo. Squat percentages should be somewhere in the… Read more »
Conditioning: “Dirty Thirty” (35 min cap).
For time: 30 Box Jumps, 30/24 in 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, 70/53 lbs 30 Front Squats, 115/85 lbs 30 Toes-to-bars 30 Push Press, 115/85 lbs 30 Deadlifts, 115/85 lbs 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders
This is a harder version of “Filthy Fifty” where the reps are lowered but the skill/weight/intensity are increased for each movement. Hard cap of 35 to ensure ample warm up and demo time.
