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 »
Conditioning: In teams of 2: For Time: 60 Front Squats 115/75 | 95/65 | 75/55 60 Russian KBS 70/53 | 53/35 | 35/26 16 Synronized Bar-facing Burpees 400m partner run 60 Hang Power Cleans 115/75 | 95/65 | 75/55 60… Read more »
Strength: Push Jerk 5×3 w/ 1 second pause on dip and redip at 60-70% of 1RM Jerk Use the pause to gauge depth and positioning. First dip make sure chest is tall, bar completely on chest and not suspended in… Read more »
Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »
Strength: Deadlifts – 3×10 at 60-65% of 1RM Strength – The goal is to have a volume at a slightly higher weight than we’re used to performing in our workouts. Keep the core brace in tact, shoulders back and control… Read more »
Run Conditioning:1 Mile Run (4 min rest)1200m Run (3 min rest)800m Run (2 min rest)400m run (1 min rest)200m run Treat these runs like a PR attempt each time. There is enough rest to fully recover. Core: 50 GHDs or… Read more »
Closed – Happy New Year!
“Goodbye 2022!” 2.0 Rounds for time (35 min cap) 22 Push Press 95/65 | 75/55 | 45/35 22 Kettlebell Swings 53/35 | 35/26 | 26/18 22 Wall Balls 20/14 | 14/10 | 10/6 22 Calories (bike or row, athlete choice)… Read more »
Strength: Front Squats – 6×1 @ 95% Conditioning: Open 15.5 For Time 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 | 75/55 As with most of our open workouts, we’re going to pick one movement to push and one… Read more »
Strength + Conditioning: EMOM 10 25 DU | 25 SU 1 Cluster at 70% of 1RM clean and jerk The EMOM should be relatively heavy. The goal is to get the heart rate up and then get comfortable going straight… Read more »
Pause Back Squat- 4×5 at 75-80%, 1 second pause at bottom.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
3RFT (15 min cap) 10 Overhead Squats 115/85 | 95/65 | 75/55 10 Lateral Burpee over barbell | step overs directly into 3RFT 15 Wall Balls 20/14 | 14/10 | 10/6 10 Burpee to 6″ target
Total of 6 rounds today, but we’ll change the movements to something similar/easier at the halfway mark.
