For Time: 30 min cap 30 Single Arm DB Snatch 50/35 | 35/25 | 25/151000/900m Row 50 Med Ball Cleans 20/14 | 14/10 | 10/6 10 Rope Climbs | 30 Rope Pulls | Bodyweight inverted row on barbell 50 medballs… Read more »
Dan Broughton
Tuesday, June 13th
Squat Snatch: 20 minutes to find a heavy or 1RM Today is all about building to a heavy number and does not need to be a max out day unless feeling great. Lets stick with the squat snatch, so if… Read more »
Monday, June 12th
Front Squat – Every 2 minutes for 12 minutes: 0-2: 8 Front Squats: 65% 2-4: 6 Front Squats: 70% 4-6: 4 Front Squats: 75% 6-8: 8 Front Squats: 70% 8-10 6 Front Squats: 75% 10-12: 4 Front Squats: 80% Strength… Read more »
Sunday, June 11th
Hero WOD – “Ronnie Henderson” For Time 20 Deadlifts (225/135 lb) 500 meter Row 10 Deadlifts (275/185 lb) 500 meter Row 5 Deadlifts (315/225 lb) 500 meter Row This Firefighter Hero WOD is dedicated to Ronnie Henderson, FDNY, Engine 279,… Read more »
Saturday, June 10th
For time, teams of 2: 35 min cap 10 Rounds (5 each) 10 Wall Balls 20/14 | 14/10 | 10/6 5 Burpee + Push Ups | Burpee + knee push ups | burpee step back 5 Hang Squat Cleans 115/85… Read more »
Friday, June 9th
Snatch complex: 15 minutes 5 sets for quality @ 70-80% 2 Snatch Pulls 1 Squat Snatch Weightlifting – we will have 5 minutes to get to ~70% of our 1RM snatch before performing 5 sets of 2 snatch pulls and… Read more »
Thursday, June 8th
4 sets for quality: Negative Dips – 5 reps w/ 3 second negative, 1 second pause DB Bench Press – 10-12 reps Rest 2 minutes Strength: we’re going to be working on our dips today, preferably rings. 3 second negative… Read more »
Wednesday, June 7th
Strength: Deadlift, 1RM After last cycle we will be testing our 1RM today. 5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box Workout –… Read more »
Tuesday, June 6th
5 Rounds for time: 25 min cap 20/15 Cal Bike (If rowing, calories are 30/24) 30 Hand Release Push Ups 50 DU/100 SU Bike is preferred today, but large classes will need to utilize rowers as well. Try and stagger… Read more »
Monday, June 5th
Clean and Jerk – 20 minutes to build to a heavy for the day Weightlifting – we should be performing a squat clean here, but athletes can choose to do a split or a push jerk, whichever is more efficient…. Read more »