Skill day: HSPU Skill work ~ 10-15 minutes For those with HSPU, complete one max set of HSPU, then E2MOM for 10 minutes complete 40 % of max reps. Conditioning: AMRAP 123 Strict-Handstand Push-Ups (deficit for those that are efficient)6… Read more »
Strength – Back Squat – 3×4 @ 110% of 10RM 2×10 @ 80% of 10RM Strength – we’re going to lift heavier before dropping and hitting our volume today. Conditioning: For Time: 50-40-30-20-10 Wall Balls 20/14 Ab mat sit ups… Read more »
Gymnastic Strength – 3 supersets of 60% of max pull ups & Ring Rows to form failure Rest 2 minutes Strength – we don’t want you to fail your pull ups, but we will utilize the horizontal pulling on the… Read more »
Strength – Strict Press – Build to a heavy triple in 15 minutes Strength – with a running clock we’re going to find a heavy triple for the day. If complete well before the 15′ mark, drop 10% and complete… Read more »
Come and join us for open gym from 1000-1200!
Partner WOD: For time: teams of 2 800 m partner medball run 20/14 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 »
Strength: Front Squat – 5/4/3/2/1 at 70%, 75%, 80%, 85%, 90% 1RM Front Squats – weight should be something that we have a few extra reps in the tank on each set, so lets limit rest to under 2 minutes…. Read more »
Skill work: KB and DB Snatch Skill – we’ll be working on both the DB and KB snatch today. Primary focuses will be: Dumbbell snatch – working on keeping torso up, utilizing hip drive, transitioning mid air, breathing at the… Read more »
Strength: Pause Deadlifts (2 sec at knee) 5×3 at 70% 10RM Strength – deadlift weight should be on the lighter side to work on ensuring we’re driving down with our legs while pulling up. Pause at the knee for a… Read more »
Conditioning: In 30 minutes: 2000 row 150DU/300SU 100 Bar Facng Burpees In remainder: Build to a heavy 1RM Hang Squat Clean Today’s workout is a grinder and the burpees will be a mental battle as much as a physical. We’re… Read more »
Pause Back Squat- 4×5 at 75-80%, 1 second pause at bottom.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
3RFT (15 min cap) 10 Overhead Squats 115/85 | 95/65 | 75/55 10 Lateral Burpee over barbell | step overs directly into 3RFT 15 Wall Balls 20/14 | 14/10 | 10/6 10 Burpee to 6″ target
Total of 6 rounds today, but we’ll change the movements to something similar/easier at the halfway mark.
