Strength: Strict Pull Up – Max Rep Test WOD: AMRAP 10:5 Snatch 135/953 Bar Muscle Ups10 Wall Balls 20/14Rest 3 minutesAMRAP 108 Snatch 115/758 C2B Pull Ups15 Wall BallRest 3 minutesAMRAP 1010 Snatch 95/6512 Pull Ups20 Wall Balls Note: 3… Read more »
Strength: Thruster Technique Work:10 minutes to work on positioning, mobility, and breathing technique. WOD: “Jackie’s” best friend1000m Row50 Thrusters 45/3530 push ups Note: After our technique work, we’ll be performing classic “Jackie” except with push ups instead of pull ups… Read more »
Strength: Back Squat – 10 Rep Max Test WOD: 5 Rounds (FGB style)60s Assault bike60s KBS 53/3560s DB Push Press 35/2060s rest Note: Score is total reps performed over all 5 rounds. This can accommodate class size of 16 –… Read more »
Strength: 6 Complexes: 70-80% 1RMClean Lift OffClean Pull2x Power Clean WOD: For Time: 15 min cap15 Power Clean 155/10520 TTB30 Box Jump 24/2012 PC16 TTB24 Box Jump9 PC12 TTB18 Box Jump6 PC8 TTB12 Box Jump3 PC4 TTB6 Box Jump Note:… Read more »
Deadlift – 10 Rep Max Test For time:21 Deadlifts 225/155, 200m run21 Bar Facing Burpees, 200m run15 Deadlifts, 200m run15 Bar Facing Burpees, 200m run9 Deadlifts, 200m run9 Bar Facing Burpees, 200m run Note: Workout is a standard 21-15-9 couplet,… Read more »
Come join us for Open Gym from 1000-1200!
Partner WOD: Teams of 3: For time: 100/75 Cal Row 100 box jump overs 24/20 100 power snatch 95/65 100 thrusters 95/65 100 chest to bar pull ups 100 thrusters 95/65 100 power snatches 95/65 100 box jump overs 24/20… Read more »
Conditioning: For time: Run, 1 mi Row, 2000 m Assault Bike, 5000 m Light Cardio before the last week of the open. For those doing the open, we should be performing each of these pieces at a moderate pace, not… Read more »
Strength: Back Squat: 3×5 @ 80% Back Squat: 1×20 @ 50% Strength: we will hit 3 sets of 5 back squats at relatively high weight, then dropping and hitting one large volume set at 50% of our 1RM. Rest at… Read more »
Gymnastic Strength: 4 Sets of: DB Z Press – 6-8 reps Wall Facing HS Hold – 20 seconds Rest 90s Strength: We’re working on some accessory strength that will really help our overhead and HSPU strength. The z-presses should be… Read more »
Clean – E3MOM for 9 minutes (3 rounds) 5 Cleans Set 1: 75% Set 2: 80% Set 3: ~85%
Strength – Heavy cleans today and these should not be touch and go. 3 minutes is plenty of time for quality reps and rest.
Running Clocks For 4 minutes: (0:00-4:00) 15 Power Cleans 155/105 | 135/95 | 95/65 Max Cal Row For 3 Minutes: (4:00-7:00) 12 Power Cleans Max Cal Row For 2 minutes: (7:00-9:00) 9 Power Cleans Max Cal Row
Workout – building off our cleans, we should be dropping weight from our strength here. Total of 9 minutes in which we’ll count our calories as our score.
