Back Squat – 3×10 at 60% Strength – starting off our strength cycle with 3 large sets. Volume will decrease over the cycle while the weight will continue to increase until we test out our 1RM. For Time 15/12/9/6/3 Front… Read more »
Hero WOD: Manion 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb) Background: Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in… Read more »
Partner “Cindy” AMRAP 30 5 pull ups | banded/jumping | ring rows 10 push ups | knee push ups | incline push ups on box 15 air squats *non working partner is accumulating calories on the bike* **Partners can choose… Read more »
For time: 5 rounds of: 10 Thrusters, 95/65 lbs 10 Chest-to-bar Pull-ups — then — Rest 1 min — then — 5 rounds of: 7 Thrusters, 135/95 lbs 7 Bar Muscle-ups Time cap: 15 minutes
Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less)) 3RFT: (12 min cap) 50 DU/60s of DU attempts or 100 singles 25 Wall Balls… Read more »
Tempo back squat 5×3 @ 31X1 – 70-80% For time: 20 power snatch 95/65 | 75/55 | 45/35 20 bar facing burpees 20 OHS 95/75 | 75/55 | 45/35 20 bar facing burpees 20 squat snatch 95/65 | 75/55 |… Read more »
Tempo Bench Press 31X1 4×6 @ 65-75% 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 negative, 1 second pause,… Read more »
40/30/20/10 reps for time (20 min) cap. push press 75/55, calorie row, wall balls 20/14 core: 3 supersets of 10 med ball hanging knee raise and rower pike ups
Come and join us for open gym from 1000-1200!
EMOM 30 – teams of 3 Minute 1: Calorie Row Minute 2: Chest-to-bar | pull Up | ring row Minute 3: Calorie Bike Minute 4: Hang Power Snatch 115/85 | 95/65 | 75/55 Minute 5: Rest Partners will start at… Read more »
