Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8… Read more »
Deadlift: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets of 5… Read more »
Hero WOD – “Big Sexy” 5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lb) 4 Muscle-Ups Scale weight accordingly, but all barbell weights should be heavy singles, with… Read more »
AMRAP 25 – Teams of 2 500/400 Meter Row 40 Deadlifts 30 Shoulder-to-overhead 20 Power Clean 10 Power Snatch ***Increase weight each round*** RD 1: 75/55 | 65/45 | 45/35 RD 2: 95/65 | 75/55 | 65/45 RD 3: 115/85… Read more »
Conditioning: “Kelly” *Compare scores with 12/12/21 5RFT (40 min cap) 400m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14 This workout is long and metabolically taxing, so we need to focus on pacing from the get-go. Slow and steady… Read more »
Strength: Front Rack Barbell Box Step Ups In 15 minutes build to a heavy set of 8 (4/leg) ***Complete 10 Barbell Romanian Deadlifts after each set*** Strength – we do NOT want to use a box thats too high for… Read more »
Longer Cardio Session For time: 30 min cap 1000/800 Meter Row 100 DU/200 SU 50/35 Calories Bike 25 Strict HSPU | 1-2 mats | Pike Push Ups/z-press 50/35 Calories Bike 100 DU/200 SU 1000/800m Row Longer cardio session where we… Read more »
Back Squat: 15 minute timer 4×5 at 65%, rest 60-90s 1 set at 65% for max reps Strength – we’re going to be doing 5 sets at 65%. First 4 sets should be sets of 5 which is fairly conservative… Read more »
Strict Press: 15 minute timer 4×5 at 65%, rest 60-90s 1 set at 65% for max reps Strength – we’re going to be doing 5 sets at 65%. First 4 sets should be sets of 5 which is fairly conservative… Read more »
Come and join us for Open Gym from 1000-1200!
Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min
Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8 reps on each of these movements, so if we can lets elevate our feet on the ring rows or find a position that allows us to hit that mark. Same with the dips, you can add weight or add assistance to reach that rep range, or scale to the matador or bench dips if needed.
AMRAP 15 10 Wall Balls 20/14 | 14/10 | 10/6 15 Burpee Box Jump Overs 24″/20″ | Step Overs | Burpees 20 Wall Balls 15 BBJO 30 Wall Balls 15 BBJO 40 Wall Balls 15 BBJO Ect.
Workout – today is going to be a grind, two movements that spike the heart rate but have relatively low levels of exertion, meaning slow, consistent reps without long breaks. Keep the wall balls to no more than sets of 10 so that you can hold a steady pace on the BBJO (think 5 reps every 30 seconds).
