Teams of 3: Relay Style Ascending AMRAP 24 1 Squat Cleans 155/105 | 135/95 | 95/65 1 Box Jumps 30″/24″ 100m Sprint 2 Squat Cleans 2 Box Jumps 100m sprint 3/3/100m 4/4/100m, ect Today’s relay will have one partner working… Read more »
Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »
Squat Snatch 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 snatch WOD: AMRAP 83 Squat Snatch 115/75 | 95/65… Read more »
Strength: Jerk: 5×2 at 85-90% Jerks will be taken from the rack for these heavier doubles. Reminder to complete the same jerk through the entire cycle. Conditioning: 5RFT (10 min cap) 10 Hang Clean and Jerks 95/65 | 75/55 |… Read more »
Conditioning: Alt EMOM 28 Minute 1: 12/10 Cal Row Minute 2: 10-12 TTB | K2E Minute 3: 10 Burpee to 6′ Target Minute 4: 5 Power Snatch at 70% of 1RM Workout – we’re going to be using a percentage… Read more »
Strength: Back Squat – 3×8 at 70% 1RM Back Squat Front Squat – 3×4 at same weight Rest 90s Strength – all 3 sets of back squats are done before switching to our 3 sets of front squats which should… Read more »
Come join us for open gym from 1000-1200!
Partner WOD – Teams of 3: For Time 90/60 Cal Row 150 Wall Balls 20/14 90 Deadlifts 225/155 150 Wall Balls 20/14 90/60 Cal Row Only one work/one rest for today’s partner wod, so we should be treating everything as… Read more »
Conditioning: Alt EMOM 28 Minute 1: 10/8 Cal Bike Minute 2: 10-12 Chest-to Bar Pull Ups Minute 3: 50 DU/45 sec DU attempts/50 SU Minute 4: 5 front squats at 70% of 1RM clean Workout – we’re going to be… Read more »
Skill: Kipping Handstand Push Up Skill Work Working on kicking up to the wall, deficits, proper kip form, ect. For those proficient in HSPU, Every 90s for 8 rounds (12 min) perform 50% of max strict HSPU immediately into equal… Read more »
Deadlift – 4×6 @ 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
For Time: (10 min cap) 1-10 TTB | K2E | Knee Raise 10-1 Deadlift 225/155 | 185/135 | 135/95
Workout – inverse rep scheme in which TTB reps will go up and deadlift reps go down each round. Weight should be something we can complete unbroken for the most part.
