Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans 185/135 | 155/105 | 95/65 Today’s workout is going to be a longer, interval based conditioning. We expect to break down… Read more »
Workout of the Day
Hero WOD: Caroline For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row Background: This workout is dedicated to Caroline Joy Schollaert, a member of Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending… Read more »
Hero WOD: “31 HEROES” AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Plate Run (45/25 lb)… Read more »
Strength: Pause (1s) Front Squats: 4×3 at 80% – rest 90s Conditioning: Every 4 minutes, for 12 minutes (3 sets) for times: 500/400 Meter Row 15 Thrusters (95/65 lbs) Looking to have ~ 45-60s rest here with the intended stimulus… Read more »
Skill: HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″ HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either… Read more »
Conditioning: Chipper – For Time (24 min cap) 50 Air Squats 40 Sit Ups 30 Kettlebell Swings 53/35 | 35/26 20 Hand Release Push Ups 10 Power Cleans 135/95 | 115/85 | 95/65 50 Med Ball Cleans 20/14 40 Knees-to-elbow… Read more »
Strength – EMOM 10 – 1 Tempo Strict Press at 5151 Starting at 50% and building Strength – we want to focus entirely on an even tempo today, meaning that the bar moves just as slowly closer to our delts… Read more »
Weightlifting: 15′ to complete 4 complexes: 3 TNG Cleans 2 Front Squats 1 Jerk Start around 65% and build Strength – straight out of the 2022 semi-finals we will be taking this gnarly complex for a spin. Cleans must be… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: 2 Rounds for time (teams of 2) Partner A- 200 m sprint Partner B- AMRAP Clean and Jerk 135/95, switch Partner A-200 m sprint Partner B- AMRAP Double Unders/Single Unders Partner A- 200 m sprint Partner B- AMRAP back… Read more »
Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans 185/135 | 155/105 | 95/65
Today’s workout is going to be a longer, interval based conditioning. We expect to break down in the cleans and/or pull ups, so lets set a moderate pace on the run that allows us to come directly in and get onto the rig. We’re looking for 90s – 2 minutes of rest per round. Scale the run down to 600m or 400m if not being completed in under 4 min 30 seconds. Scale the reps down on the pull ups to 15 or 10 if needed, these should be done in ~ 60-75s each round. Can be dropped to ring rows as well.