Strength: Pull Ups: 10/8/6/4/2 Note: sets should be unbroken, meaning that if we are using assistance we should be starting with a high degree of support and then reducing it to match the rep scheme. WOD: For Time:25/20 Cal Bike100… Read more »
Strength: 5 complexes of: ~65-80% of 1RM Jerk3 Push Press2 Push Jerk1 Split Jerk Note: We expect individuals to vary on the weight, but the % should be within 65-80% of their 1RM jerk. Goal is to fatigue and force… Read more »
Come and join us for Open Gym from 1000-1200!
Partner WOD: Teams of 2. Complete as many rounds as possible in 25 mins of: 3 Rope Climbs 10 Shoulder-to-Overheads, 135/95 lbs 20 Power Cleans, 135/95 lbs 30 Deadlifts, 135/95 lbs 50 Double Unders Split reps however, weight should be… Read more »
Conditioning: For time: 30/21 Assault Bike Calories — then — 4 rounds of: 50 Double Unders 20 Medicine Ball Sit-ups, 20/14 lbs 20 Med Ball Lunges, 20/14 lbs 20 Medicine Ball Squats, 20/14 lbs 20 Push-ups 30/21 Assault Bike Calories… Read more »
Weightlifting: Every 1 min for 8 mins: 5 Squat Clean (Touch & Go)s, 60% 1RM Weightlifting: We are going to be working on cycling squat cleans today, focusing on performing touch-and-go reps at a heavier weight than we normally do… Read more »
Strength: Close Grip Bench Press 3×6-8 reps into Bench Press (same weight, maximum rest period 60s) 3×6-8 Starting off with 3 sets of close grip bench press (targeting triceps primarily), we will finish and immediately reduce our rest to 60s,… Read more »
Weightlifting: Power Snatch: For Time (12 min cap) 10/8/6/4/2 at 50%, 60%, 70%, 80%, 90% We tested our power snatch a couple of weeks ago, but for those that did not make it, we want something that we can shoot… Read more »
**Reminder! Come join the CompTrain team from 4pm-6pm as they visit the gym!** Gymnastics Skill: E2MOM for 12 (6 sets) 3 Wall Walks 30 DU/60 SU Gymnastic Strength today is a riff on Open 21.1. We are looking for an… Read more »
Hero WOD: Abbate: For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the… Read more »
Pause Deadlift- 4×5 at 75-80%, 1 second pause 1″ off ground.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
AMRAP 4 20 Burpee Pull Ups | Jumping Pull Ups | Burpees Max Single Arm DB Hang CLean and Jerks 50/35 |35/25 | 25/15 Rest 2 minutes AMRAP 4 20 Single Arm DB Hang CLean and Jerks Max rep burpee pull ups
Workout – two 4 minute AMRAPs in which we’ll switch the order after our rest. You can alternate DBs however you’d like, but odds are you shouldn’t exceed sets of 5 on one arm before switching.
