Conditioning: AMRAP 20 50′ Dual DB Walking Lunge 50/35 | 35/20 | 20/10 (any carry) 15 TTB | K2E | Knee Raise 20 Box Jumps (24/20) | Step ups 50′ DB Walking Lunge (any carry) 15 Dual DB Push Press… Read more »
Monday, January 30th
Dan Broughton
Sunday, January 29th
Come and join us for open gym from 1000-1200!
Saturday, January 28th
Conditioning: Teams of 2 2 Rounds For Time: 40 min cap 1,500/1,200m Row 50 Front Squats 95/65 | 75/55 | 45/35 50 Box Jumps 24″/20″ | shorter height | step ups **While rowing, one partner works and the other MUST… Read more »
Friday, January 27th
Strength: Deadlift – 3×8 at 70-75% of 1RM Conditioning: Open 13.1 AMRAP 17 40 Burpees 30 Snatch 75/55 30 Burpees 30 Snatch 135/95 20 Burpees 30 Snatch 165/115 10 burpees Max Snatch 205/135 Workout – Burpees and snatches, with a… Read more »
Thursday, January 26th
Skill: Squat Clean Cycling Technique Work: 10 minutes to work on breathing and positioning work for volume cycling – sets should be done at a minimum of 5 reps of 50% of 1RM clean Conditioning: AMRAP 8 3 Squat Clean… Read more »
Wednesday, January 25th
Strength: Tempo Bench Press 31X14x5 at 70% 1RM Note: 3 second negative and 1 second pause on the chest, try not to relax and stay braced during that time. Strength should take between 6-8 minutes max. WOD: Every 3 minutes… Read more »
Tuesday, January 24th
Front Squat Waves (from rack) 3/1 at 60/70% 1RM 3/1 at 70/80% 3/1 at 80/90% Front squats waves are performed by doing a set of 3, increasing weight, a set of one. Then the next wave starts higher than the… Read more »
Sunday, January 23rd
Strength: Push Jerk 4×5 at 80-90% of 5RM (from floor). Strength – 10-20% lighter than our max set from the beginning of the cycle, so we’re taking these from the floor and going to work on practicing heavy touch and… Read more »
Sunday, January 22nd
Hero WOD: Daniel For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »
Saturday, January 21st
Teams of 2, 25 min cap For time: 100 DB snatch 50/35 | 35/20 200 double unders | 400 SU 8 Rope Climb | 24 Rope Pulls 75 DB snatch 50/30 150 Double unders | 300 SU 6 rope climbs… Read more »
Today's WOD
Monday, January 30th
Conditioning: AMRAP 20 50′ Dual DB Walking Lunge 50/35 | 35/20 | 20/10 (any carry) 15 TTB | K2E | Knee Raise 20 Box Jumps (24/20) | Step ups 50′ DB Walking Lunge (any carry) 15 Dual DB Push Press 50/35 20 DB Box Step Ups (Single DB, 50/35)
Core: 4 Rounds 20s hollow hold 10s rest 20s V-Ups 10s rest
This is a slow leg grinder, make sure you preach pacing. Choose any carry on the walking lunges, farmer is easier but grip fatigue with the TTB and PP may cause people to want to go to front rack. For the PP make sure people are maintaining good form, I have been seeing a lot of core breakdown on these. Scale the DB accordingly. IF YOU SCALE THE PP YOU MUST SCALE THE LUNGES/STEP UP WEIGHT)
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