HERO WOD: Joseva 15-12-9 For Time Bench Press (body weight) Deadlifts (body weight) Power Cleans (body weight) This British Hero WOD is dedicated to Joseva Vatubua, 24 years old, of Argyll and Sutherland Highlanders, who died in an explosion in… Read more »
PARTNER WOD: In teams of 2: For Time (30 min cap) 50 Overhead Walking Lunges w/ plate 45/35 50 Pull Ups 50 Box Jumps 24″/20″ 100 Dus/200 Sus 50 Ring Dips 50 K2E 50 KBS 70/53 100 Sit Ups 50… Read more »
Strength/Core: 3 Rounds through 12 V-Ups 12 Empty Barbell Good mornings 30 Second Handstand Holds WOD: For time: 25 min cap 50 DU/100 SU 15 Bar Facing Burpees 50 DU/100 SU 20 Wall Balls 50 DU/100 SU 25 Deadlifts 255/175… Read more »
Skill: Bar Muscle Up work Spend ~15 minutes working on BMU work For those that have BMU, work on recovery time. 5 sets of 40% of max amount of MU (if 10 is max, 5 sets of 4), with as… Read more »
Strength: Deadlift 3×3 ~ 85% 3×2 ~ 90% 3×1 ~ 95-100% WOD: Assault Bike Sprints5 Rounds of max calorie sprints for 45s with 2 minutes and 15 seconds rest; Score = total calories
Strength: Clean Technique 8 Sets of 1 tempo clean pull + 1 full speed clean pull The tempo should be slow and smooth, but not counted for a specific time. Work on rising by pushing glutes through and loading quads,… Read more »
Strength: Tempo Back Squat 5×3 1 rep 5 second negative 1 rep 3 second negative 1 rep full speed WOD: 3RFT (16 min cap) 20 Overhead Squats 75/55 15 C2B Pull Ups 20/15 Cal Row 15 Box Jump Overs 24″/20″
Please join us for open gym from 10am – noon!
PARTNER WOD: Introduction to Powerlifting Introduction to Powerlifting will be a sport-specific, 8 week program. It will be designed to increase your comfort with, and mechanics of your squat, bench and, deadlift. Athletes will be working with a coach that… Read more »
Strength/Skill: Weighted Pull Up Negatives 5×3 at slowest/smoothest negative possible Can jump to chin over bar; slowest/smoothest negative possible; use a weight vest, DB b/w feet or weight belt for extra load WOD: Amrap 14 2 Rope Climbs 10 Push… Read more »
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
