Strength: 4 Supersets of: Bench Press – 15/12/10/8 at 60% DB Z- Press -15/12/10/8 Rest 60-90s Strength – coming back to our pressing combination for chest and shoulders, with higher volume on our bench press today. Reps are decreasing but… Read more »
Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM… Read more »
Strength: Deadlift EMOM 10 5 reps at 60% Conditioning: 3RFT (10 min cap) 20/15 Cal Row 10 Dual DB Devil’s Press 50/35 Workout – weight is heavy on these dual DB devil’s presses, but it should be something we can… Read more »
Strength: 4 Supersets of Back Squat – 6 reps at 75% Jumping Alt Lunge – 10/leg (bodyweight) Rest 90s Strength – Supersetting our squats with explosive, jumping lunges to really get the glutes involved and limiting our rest to 90s…. Read more »
Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans 185/135 | 155/105 | 95/65 Today’s workout is going to be a longer, interval based conditioning. We expect to break down… Read more »
Hero WOD: Caroline For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row Background: This workout is dedicated to Caroline Joy Schollaert, a member of Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending… Read more »
Hero WOD: “31 HEROES” AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Plate Run (45/25 lb)… Read more »
Strength: Pause (1s) Front Squats: 4×3 at 80% – rest 90s Conditioning: Every 4 minutes, for 12 minutes (3 sets) for times: 500/400 Meter Row 15 Thrusters (95/65 lbs) Looking to have ~ 45-60s rest here with the intended stimulus… Read more »
Skill: HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″ HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either… Read more »
Conditioning: Chipper – For Time (24 min cap) 50 Air Squats 40 Sit Ups 30 Kettlebell Swings 53/35 | 35/26 20 Hand Release Push Ups 10 Power Cleans 135/95 | 115/85 | 95/65 50 Med Ball Cleans 20/14 40 Knees-to-elbow… 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.
