Strength: 4 Supersets Bench Press – 10 reps at 55-60% Max Push Up Position (bottom) plank hold) Rest 90s Strength – superset our classic bench press with a bottom of push up position hold, chest about 1″ off the ground…. Read more »
Dan Broughton
Sunday, July 24th
Hero WOD: Hero WOD: Hammer 5 Rounds For Time 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pull-Ups 90 seconds Rest U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,… Read more »
Saturday, July 23rd
Conditioning: Teams of 2, 20 min cap For time: 80 DB snatch 50/35 200 double unders 8 Rope Climb 60 DB snatch 50/30 150 Double unders 6 rope climbs 40 DB snatch 100 Double Unders 4 rope climbs 20 DB… Read more »
Friday, July 22nd
Conditioning: For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 10 Bar Facing Burpees 10 Power Snatch 95/65 10 Box Jump Overs 24″/20″ Cash Out: 800m run Core – Barbell Rollouts 3×8-10
Thursday, July 21st
Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »
Wednesday, July 20th
Strength: 5 Complexes of: 2 Strict Press 3 Push Press 3 Push Jerk 75% 80% 85% 90% 95% 90s rest Strength – week 4 of this complex Conditioning: C&J Ladder (15 min cap) 15 reps 115/75 | 95/65 | 75/55… Read more »
Tuesday, July 19th
Strength: Front Squat: 2×5 at 80% 3×3 at 85-90% Rest 2-2:30 Strength – we’ve got longer rest periods today, so take the full amount as you get to those heavy triples on your squats. Conditioning: “Desire” In 5 minutes complete… Read more »
Monday, July 18th
Strength: 4 Supersets: Strict Pull Ups to failure Lateral DB Shoulder Fly – 10 reps Rest 90s Strength – We’re going until complete (form) failure on our pull ups today as our accessory combination is light lateral DB shoulder flies…. Read more »
Sunday, July 17th
Happy birthday Coach Miranda!!!! Come and join us for open gym from 1000-1200
Saturday, July 16th
Teams of 2: Buy in: 100 Push Ups 800 m partner medball run 50 DB thrusters 50/35 50 DB hang power cleans 400 m partner medball run 30 DB thrusters 30 DB hang power cleans 200 m partner medball run… Read more »