Conditioning: Teams of 2: For time: (30 min cap) 100 Dual KB deadlifts 70/53 400m run (together) 100 Thrusters 95/65 400m run 100 pull ups 400m run 50 Thrusters 95/65 400m run 50 dual KB deadlifts 70/53 Today’s workout will… Read more »
Weightlifting: Push Press 5×5 Weightlifting – 5 sets of moderately heavy push presses today. Lets start with a weight that is slightly higher than a standard weight we would do in a workout and build across the sets. Conditioning:AMRAP 12… Read more »
Skill: Handstand Walk Skill Work or progressions – ~15 minutes Conditioning: Core WOD: 3RFT 100′ Single Arm Farmer Carry (left) 70/53 25 No-Arm Sit Ups 100′ Single Arm Farmer Carry (right) 70/53 15 TTB Mobility: Shoulder/Pec focused
Strength: Deadlifts – 5×3 at 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 11 4 Thrusters 135/95 8 Hang Power Cleans 135/95 12 KBS 70/53 16 Wall Balls to 12/10′ targets (20/14) Workout – we’re going to be pushing… Read more »
Gymnastic Strength: Strict Pull Up – 1 set matching reps in week 1 followed by 3 sets of 60% that number. Pulling strength – we want to come out with a large set matching what we did in week 1…. Read more »
Strength: Back Squat – 3×5 @ 100% 10RM 1×20 @ 60% 10RM Strength – We’re going to hit 3 working sets with 2 minutes of rest in between, then drop the weight and hit one large volume set. Limit rest… Read more »
Open Gym: Come and join us for open gym from 1000-1200!
Mother’s Day WOD: Performed solo or in teams of 2: 400m farmer carry buy in (53/35) 6 rounds: 12 push ups (or 12 ring row for baby carrier) 12 air squats 12 burpees (or 12 KB deadlifts for baby carrier)… Read more »
Murph Prep #3 ***Optional vest encouraged!*** Buy in: 800m run Then 5 Rounds 10 Ring Rows 10 Dual DB Push Press 50/35 10 Goblet Squats 53/35 Cash out: 800m run We are switching up the movements but still utilizing the… Read more »
Skill Day: Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter… Read more »
***4th of July WOD, 930 am class ONLY***
4 Rounds for Time (teams of 2 or solo) 300 meter Run 24 Toes-to-Bars | K2E | Lying leg raise 24 Box Jumps 24″/20″ 24 Goblet Squats 53/35 | 35/26 24 Hand Release Push-Ups 24 KB Swings 53/35 | 35/26 24 Air Squats
Bring a friend!
