Thruster Technique Work: 10 minutes to work on positioning, mobility, and breathing technique. Work on building in weight with sets of 5. Thrusters, work on staying relaxed in the arms, driving out of the squats from the hips, aggressively driving… Read more »
Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy) For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or… Read more »
Conditioning: AMRAP 20 50′ Dual DB Walking Lunge 50/35 | 35/20 | 20/10 (any carry) 15 TTB | K2E | Knee Raise 20 Box Jumps (24/20) | Step ups 50′ DB Walking Lunge (any carry) 15 Dual DB Push Press… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: Teams of 2 2 Rounds For Time: 40 min cap 1,500/1,200m Row 50 Front Squats 95/65 | 75/55 | 45/35 50 Box Jumps 24″/20″ | shorter height | step ups **While rowing, one partner works and the other MUST… Read more »
Strength: Deadlift – 3×8 at 70-75% of 1RM Conditioning: Open 13.1 AMRAP 17 40 Burpees 30 Snatch 75/55 30 Burpees 30 Snatch 135/95 20 Burpees 30 Snatch 165/115 10 burpees Max Snatch 205/135 Workout – Burpees and snatches, with a… Read more »
Skill: Squat Clean Cycling Technique Work: 10 minutes to work on breathing and positioning work for volume cycling – sets should be done at a minimum of 5 reps of 50% of 1RM clean Conditioning: AMRAP 8 3 Squat Clean… Read more »
Strength: Tempo Bench Press 31X14x5 at 70% 1RM Note: 3 second negative and 1 second pause on the chest, try not to relax and stay braced during that time. Strength should take between 6-8 minutes max. WOD: Every 3 minutes… Read more »
Front Squat Waves (from rack) 3/1 at 60/70% 1RM 3/1 at 70/80% 3/1 at 80/90% Front squats waves are performed by doing a set of 3, increasing weight, a set of one. Then the next wave starts higher than the… Read more »
Strength: Push Jerk 4×5 at 80-90% of 5RM (from floor). Strength – 10-20% lighter than our max set from the beginning of the cycle, so we’re taking these from the floor and going to work on practicing heavy touch and… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
