Skill: Thruster Technique Work: 10 minutes to work on positioning, mobility, and breathing technique. Work on building in weight with sets of 5. Workout: Jackie: For Time: 1000m row 50 Thrusters 45/35 30 Pull Ups 15 minutes of lower body… Read more »
Dan Broughton
Wednesday, August 31st
Strength: Weightlifting Test Day: 1RM Clean and Jerk – 20 minutes Test day – athletes should pick whether they want to work on improving their power clean or their squat clean, push jerk or split jerk over this cycle. Whichever… Read more »
Tuesday, August 30th
Gymnastics: 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 Z-Press… Read more »
Monday, August 29th
Weightlifting Test Day: 1RM Snatch – 20 minutes Test day – athletes should pick whether they want to work on improving their power snatch or their squat snatch over this cycle. Whichever is picked, test that out and all future… Read more »
Sunday, August 28th
Come and join us for Open Gym from 1000-1200!
Saturday, August 27th
Partner WOD: Teams of 3: For Time 1200m relay run (3 400m segments) 120 Double-Unders 90 Power Cleans (135/95 lbs) 60 Dual DB Box Step-Overs 50/35 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 DB Box Step-Overs 1200… Read more »
Friday, August 26th
Strength – Max Strict HSPU Strength – after warming up, we’re going to be testing out our max effort strict HSPU. This shouldn’t take more than 5 minutes for one max effort set. In two minutes complete: 250m/200m row Max… Read more »
Thursday, August 25th
Conditioning: AMRAP 9 10 Dual KB offset Deadlift 70/53 / 53/35 100′ Single Arm KB Suitcase Carry 70/53 15 Russian KBs 70/53 Workout – the KB deadlift will be offset in weight, meaning for rX men, 70lb in right hand,… Read more »
Wednesday, August 24th
Strength – 1RM Strict Press Strength – testing out our new 1RM strict press after all the pressing we’ve done these last 12 weeks. Ascending AMRAP 8 1 Thruster 115/85 1 Pull Ups 2 Thrusters 2 Pull Ups 3/3 4/4… Read more »
Tuesday, August 23rd
Conditioning: For Time: 24 min cap 100 Double Unders 21 Dual DB Deadlifts 50/35 21 Dumbbell Hang Cleans 50/35 21 Burpees 75 DU 15 Dual DB Deadlifts 50/35 15 Dumbbell Hang Cleans 50/35 15 Burpees 50 DU 9 Dual DB… Read more »