Strength – 4 Giant Sets of 6 Back Squats 70-75%, rest 30s, 20 alternating jumping lunges, rest 30s, 40s wall sit (add weight if needed), rest 2 1/2 minutes. Conditioning – AMRAP 11 8 SDHP 95/65, 10 wall balls 20/14,… Read more »
Dan Broughton
Wednesday, May 20th
Skill – 3x AMRAP. AMRAP 3 Strict Pull Ups, rest 3 minutes. AMRAP 3 Kipping Pull Ups, rest 3 minutes. AMRAP 3 Chest-to-Bar Pull Ups. Conditioning – 3RFT 15 Deadlift 185/125, 15/12 Cal Row, 15 KBS 53/35. *Optional Core* Max… Read more »
Tuesday, May 19th
Strength – Snatch Complex: In 15 minutes build to a heavy complex of one hang squat snatch, one squat snatch, 3 overhead squats. Conditioning – Death By: DB Thrusters 35/20 and burpee over DBs. Starting with one rep of each,… Read more »
Monday, May 18th
Strength – Volume Bench Press 5 sets 15/12/10/8/6. These are not to failure, we want to slowly introduce back the muscle fatigue after the long break. You should have another 2-3 reps in the tank for the first 3 sets…. Read more »
Sunday, May 17th
Hero WOD: Dork 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees
Saturday, May 16
Not-So-Close Partner WODAMRAP 2430 Box Jump Overs 24″/20″40 Dual Russian KBS 35/2650 Deadlifts 135/9540 Dual KB Push Press 35/2630 Dual KB Front Rack Box Step Ups***One partner works, one partner holds at the top of the deadlift. If partner drops… Read more »
Friday, May 15th
Strength – 4×6 Front Squat. If you did not lift heavy over quarantine, shoot for 60% of your 1RM. If you were able to lift steadily, build to 75-80%. Conditioning – Three ascending 5 minute AMRAP. AMRAP #1 1 Pull… Read more »
Wednesday, May 6th
Strength – 3 Position Clean Grip Deadlift (video) 5×3. One rep is a clean deadlift to below knee, one to above knee, and one complete rep. Sub in DB/KB at heaviest weight possible, focus on torso positioning and driving with… Read more »
Tuesday, May 5th
Strength – Strict Press (either BB or dual DB/KB) 10/8/6/4/2 increasing weight. Immediately after, complete 2/4/6/8/10 at the same weights of push press with as little rest as possible. No equipment? Sub in Strict HSPU or negative push ups (slowest… Read more »
Monday, May 4th
Strength – 3 supersets of 15 goblet cyclist squats into 10 elevated single leg glute bridges (see video). Goblet Squats can be converted into front rack if no KB/DB. Conditioning – AMRAP 13: 200m run, 10 Burpee Plate Jumps, 20… Read more »
Today's WOD
Wednesday, May 1st
5 RFT 10/8/6/4/2 Wall Walks | As high as possible | Box around-the-worlds 15 Goblet Squats 53/35 | 35/26 | 26/18 60 DU/120 SU
No time cap today. With no strength before this spend plenty of time warming up both the shoulders and legs for this one.
Posted in Workout of the Day
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