HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″ HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either strict/kipping,… Read more »
Strength: Every 90s for 6 rounds (9 minutes)1 Hang Squat Snatch at 60% of 1RM1 Squat Snatch3 Overhead Squats Note: Keep a little lighter today to work on comfort catching lower than going really heavy and sacrificing form. Goal is… Read more »
WOD: For Time: 30 Med Ball Cleans (20/14); 30 Ring Rows; 30 Med Ball Cleans; 30 C2B Pull Ups; 30 Med Ball Cleans; 30 Hand-Release Push Ups; 30 Med Ball Cleans Core: Accumulate 25 Straight Leg Raises with a 3… Read more »
Strength: Front Squat Pyramid 5/3/1/3/5 a 75%/80%/90%/80%/75% Weights must match the corresponding reps and must increase as the reps decrease. Conditioning: Ascending AMRAP 11 2 KB Snatch 53/35 | 35/26 | 26/18 2 KB Swing 53/35 2 Burpees 4,4,4 6,6,6… Read more »
Conditioning: Teams of 2: 30 min cap For time: 200 air squats 150 KB swing 53/35 |35/26 | 26/18 100 Shoulder-to-overhead 95/65 | 75/55 | 45/35 50 bar facing burpees 100 air squats 75 KB swing 50 S2O 25 bar… Read more »
Fight Gone Bad Style (12 minutes) Minute 1: 15/12 Cal Row Minute 2: 20 KBS 53/35 Minute 3: 12 Lateral Burpee Over Rower Minute 4: 16 Single Arm KB Power Clean 53/35 Workout – reps should be done with about… Read more »
Strength: Overhead Squats – 4×3 at 80-90% of 1RM snatch (Taken from rack) Conditioning: 14 min cap For time: 50 Wall Balls, 20/14 lbs 50 Toes-to-bars 50 Overhead Squats, 75/55 lbs 50 Handstand Push-ups Scale accordingly, but if members have… Read more »
Strength: Turkish Get Ups (12 min cap) Accumulate 20 reps 53/35 Turkish get ups, weight is a placeholder. We’re looking for a weight that athletes can perform slowly but consistently with good form. Encourage those proficient to go heavier! Conditioning:… Read more »
Strength: 3 Rounds Through 10 Strict DB Press 30s Handstand Hold Max Push Ups Rest 2-3 minutes The strength circuit should be done as quickly as possible with good form. Neutral grip on the DB press (shoulders), lock out but… Read more »
Hero WOD: Hamilton 3 RFT 1000m Row 50 Push Ups 1000m Run 50 Pull-ups (sub ring rows if performed C2B yesterday) U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade… Read more »
Clean – E3MOM for 9 minutes (3 rounds) 5 Cleans Set 1: 75% Set 2: 80% Set 3: ~85%
Strength – Heavy cleans today and these should not be touch and go. 3 minutes is plenty of time for quality reps and rest.
Running Clocks For 4 minutes: (0:00-4:00) 15 Power Cleans 155/105 | 135/95 | 95/65 Max Cal Row For 3 Minutes: (4:00-7:00) 12 Power Cleans Max Cal Row For 2 minutes: (7:00-9:00) 9 Power Cleans Max Cal Row
Workout – building off our cleans, we should be dropping weight from our strength here. Total of 9 minutes in which we’ll count our calories as our score.
