Bench Press – 5×4 w/ 1 second pause at bottom at 70-80% 4RFT – 9 min cap10 Power Cleans 115/85 | 95/65 | 75/5510 Bar facing burpees | Step Overs | Burpees Workout – this is a sprint, lets try… Read more »
Thursday, November 30th
Dan Broughton
Wednesday, November 29th
4 Sets of:15 Weighted Ab Mat Sit Ups (25lb/15lb) into max strict HSPU.Rest 2:00 Sit ups are performed with a plate held over your head, try to drive through your arms at the top of the rep. Scale the HSPU… Read more »
Tuesday, November 28th
Every 2 minutes for 6 rounds:1 Hang Power Snatch2 Power Snatch3 Overhead Squats*Build from 60%, not to exceed 80%* EMOM – it is okay to drop and reset at heavier weights, but we should not need to break up the… Read more »
Monday, November 27th
6×2 Push Jerk at 75-85% of 1RM jerk AMRAP 128 Shoulder-to-Overhead 155/105 | 135/95 | 95/6510 Box Jump 24/20 | 20″/16″ | Step Ups8 Deadlifts 155/105 | 135/95 | 95/6510 Kettlebell Swings 70/53 | 53/35 | 35/26 Workout – heavier… Read more »
Sunday, November 26th
Hero WOD: Dork: 6RFT 60 DU 30 KBS 53/35 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half… Read more »
Saturday, November 25th
Teams of 2 30 min AMRAP 27/18 Cal Bike (35/25 Row backup) 21 Squat Cleans 135/95 | 115/85 | 95/65 15 Chest To Bar Pull Ups | Pull Ups | Assisted/Jumping 100m farmer carry (together) 53/35 | 35/26 | 26/18… Read more »
Friday, November 24th
Strength: Pause Deadlifts – 5×3 at 70-85%*1 second pause 1″” off ground For Time: 15 min cap10/9/8/7/6/5/4/3/2/1Single Arm Alt DB Devil’s Press 50/35 | 35/25 | 25/15Single DB Box Step Overs 50/35 | 35/25 | 25/15 on 24″/20″ Note: Strength… Read more »
Wednesday, November 22nd
Every 90s for 7 Rounds 2 Power Clean 2 Front Squat 1 Push Jerk Build from 60% of 1RM C&J Weightlifting – looking to build here with an expectation of not exceed 80-85%. Both Cleans must be power, cannot do… Read more »
Tuesday, November 21st
DU Skill work For those who have DU, complete 5 sets of 50 DU unbroken (must start over if not unbroken). Scale numbers accordingly based on athlete level, or can work on triple unders. For those who do not have… Read more »
Monday, November 20th
Back Squat Pyramid – 20 minute cap (includes warm ups) 5/4/3/2/1/2/3/4/5 at 55%/65%/75%/85%/95%/85%/75%/65%/55% Weights should correspond the same on both sides of the pyramid and should be completed with as little rest as possible, however the heavier sets (doubles, singles)… Read more »
Today's WOD
Tuesday, May 14th
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
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