Strength: Weighted Pull Up Negatives 5×3 at slowest/smoothest negative possible Pull ups – use a bench or a box so that you start at chin over bar unless strong enough to perform good weighted pull ups. Looking for a slow… Read more »
Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less)) Conditioning: 3RFT: (11 min cap) 50 DU/60s of DU attempts 25 Wall Balls 20/14 |… Read more »
Strength: Deadlift w/ 3 second negative 4×5 at 65-70% of 1RM Strength – we’re going to really be working on our bracing and breathing technique today with some tempo deadlifts under moderate load. Lets ensure we keep our shoulders locked… Read more »
Weightlifting: Push Jerk 3×3 Touch and Go (~65-75% 1RM jerk) 3×3 Singles (reset in front rack ~75-85% For the Push Jerk, the first 3 sets of 3 should be one weight as heavy as possible while maintaining touch and go… Read more »
Strength: Front Squats 4×5 at 30X1 tempo at 70% of 1RM Front Squats – Can be taken from the rack this week Conditioning: 2RFT (12 Min Cap) 50′ Dual DB Walking Lunge (farmer carry) 50/35 | 35/20 3 Bar Muscle… Read more »
Hero WOD – Zues 3RFT 30 Wall Balls 20/14 30 SDHP 75/55 30 Box Jump 24″/20″ 30 Push Press 75/55 30 Cal Row 30 Push Ups 10 Back Squats (body weight) Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro,… Read more »
Teams of 2: AMRAP 24 10 Wall Balls 20/14 10 KBS 53/35 | 35/26 5 Power Cleans ***One partner does one full round while other partner runs 200m*** Barbell weights go up every 4 rounds 95/65 | 75/55 135/95 |… Read more »
Open 18.5Complete as many reps as possible in 7 minutes of:3 thrusters 95/65 | 75/553 chest-to-bar pull-ups | pull ups | ring rows6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12 thrusters12 chest-to-bar pull-ups15 thrusters15 chest-to-bar pull-ups18 thrusters18 chest-to-bar pull-ups
Tabata (20s on 10s off for 4 minutes)0-4: DB Burpee Deadlift 35/204-8: DB Push Press 35/208-12: DB Dual Devil’s Press 35/20 Then 30 Minutes of Full Body Mobility
Strength: Tempo Bench Press 4×6 at 31X1 tempo, 65-75% of 1RM Ensure there is no loss of tension on the pause on the bench press. Focus on creating an arch and getting the shoulders locked back. ***Tempo – 3 second… 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.
