Strength: 4 supersets of: Tempo Bench Press – 5 reps at 31X1 at 70% 30s of DB Push Press (max reps in time) at 50/35 Rest 90s Strength – Working on control with our tempo bench press (3 second negative,… Read more »
Dan Broughton
Thursday, July 14th
Skill: Single Arm OH DB Squat + Pistol skill work – 15 minutes Skill – working on two of our most challenging squat variations. Split the time evenly amongst the two. Athletes proficient in both movements should work on pause… Read more »
Wednesday, July 13th
Weightlifting: TNG Power Snatch: 15 minutes: 5×5 building from 55% to a heavy 5 Strength – working on building our capacity for TNG snatches under heavier loads today across the sets. Conditioning: 3RFT (15 min cap) 15 Sumo Deadlift High… Read more »
Tuesday, July 12th
Strength: Alt E2MOM for 12 (6 sets) Minute 1: 30s of Strict HSPU Minute 2: 30s of TTB Strength – we’re capping our work load at 30s today for 30s work/30s rest. Conditioning: Amrap 14 2 Rope Climbs 10 Push… Read more »
Monday, July 11th
Strength: 4 Supersets of: Pausing Back Squats (1s) – 5 reps building from 65% DB Alt Forward Lunge – 6/leg Rest 90s Strength: Ensure that we are staying braced and not rounding or collapsing in the pocket on the pause,… Read more »
Sunday, July 10th
Hero WOD: “Rankel” AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter Run Background: Background: Dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion,… Read more »
Saturday, July 9th
Teams of 2: AMRAP 24: Buy-in: 400m Farmer Carry 50/35 Then: 50 Dumbbell Push Press, 50/35 lbs 50 Pull-ups 50 Dumbbell Front Squats, 50/35 lbs 50 Dumbbell Push-ups 50 Dumbbell Lunges (any carry), 50/35 lbs 50 Air Squats Buy in… Read more »
Friday, July 8th
Strength: Front Squat 5×3 at 75%, 80%, 85%, 88%, 90% Strength – full 2 minutes of rest today for these heavy triples. Conditioning: For Time: (12 min cap) 60 Goblet Squats 53/35 40/30 Cal Row 60 Hang Power Cleans 95/65… Read more »
Thursday, July 7th
Snatch Technique Work – 20 minutes Skill: Not to exceed 70% today to focus on technique. Working on relaxed arms, leg drive, turnover, ect. Squat snatch should be our focus, however working on power for those not comfortable receiving in… Read more »
Wednesday, July 6th
Strength: 5 Complexes of: 3 Strict Press 3 Push Press 3 Push Jerk 60%, 65%, 70%, 75%, 80% Rest 90s Strength – week 3 for this specific complex. Conditioning: For time: (14 min cap) 20 Power Cleans 155/105 | 135/95… Read more »