***Dont forget to join us for mobilize and socialize at 5pm!*** HSPU – perform one max effort set, then EMOM 5 at 40-50% of reps achieved. HSPU – scaling down to 1-2 mats, these are kipping and should produce significant… Read more »
EMOM 8 1 High Hang Squat Clean, 1 Hang Squat Clean, 1 Squat Clean Starting at 50% of 1RM Squat Clean and building slightly, not to exceed 70% Strength – we’ll have a total of 24 squat cleans in the… Read more »
Split or Push Jerk – 15 min cap Accumulate 10 heavy singles (looking to start at 80% and build as technique allows) Strength – looking to practice a higher weight today for a little bit of volume. We usually see… Read more »
Front Squat: – 20 minutes 1×5 @ 80% 2×3 @ 85% 2×2 @ 90% Strength – 2 minutes of rest AMRAP 12 1 Bar Muscle Up | 2:1 ratio for C2B | 2:1 ratio for assisted pull up or ring… Read more »
“Filthy Fifty” – 30 min cap 50 Box Jumps 24/20 | 20″/16″ | Step Ups 50 Jumping Pull Ups | Ring Rows 50 KBS 53/35 | 35/26 |26/8 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows | Knee Raise | Lying leg… Read more »
Teams of 2: 6 rounds Partner 1 Cal Row/Bike 4 minutes Partner 2 AMRAP 4 15 Wall Balls 20/14 | 14/10 | 10/6 10 Burpees Rest 60s between each round Each partner will complete 3 rounds of each. Score is… Read more »
In 20 minutes (starting with an empty bar) build to a heavy complex of 1 hang squat clean + 2 front squats. Strength – we’ll demo the movement and then start the timer to include all warm up sets. In… Read more »
For time: 30 min cap 50/35 Cal Bike 125 DU/250 SU 2000m/1800m Row 125 DU/250 SU 50/35 Cal Bike Conditioning workout Run heats for larger classes (offset by ~5 minutes, some can do core first). 50/35 should take no more… Read more »
Deadlift EMOM 10 5 Reps every minute building from 60%, not to exceed 80-85%. Strength – looking to cycle an increasing weight today for open prep, but lets keep form in check. For Time: 15 min cap 21/18/15/12/9/6/3 Deadlifts 135/95… Read more »
Strict C2B Pull Ups – Accumulate 30 reps in as little sets as possible. (10 min cap) Strength – We’re going to be working on pulling higher than normal for our pull ups, so add assistance if needed. We should… Read more »
“Marston” AMRAP 20 1 Deadlift 405/285 10 TTB | K2E | Leg Raise 15 Bar Facing Burpee
Workout – this hero wod is designed for a single heavy deadlift per round, so if we’re scaling lets look at about 90-95% of our 1RM deadlift.
