Strength – Back Rack Forward BB Lunge – 4×6-8 Forward Lunge, stationary. As heavy as possible, 6-8 reps per leg. Build slightly over sets Conditioning: Complete as many rounds as possible in 14 mins of: 2 Rope Climbs 10 Push… Read more »
Weightlifting: 4 rounds for quality of: 2 Snatch Grip Behind-the-Neck Push Press 2 Snatch Grip Behind-the-Neck Push Jerks 2 Snatch Balances *Weightlifting: Working on using the progression to drive us lower into the squat and create separation with the hips…. Read more »
Conditioning: For time: 30/21 Assault Bike Calories — then — 4 rounds of: 50 Double Unders 25 Sit-ups 20 Plate Overhead Lunges, 45/35 lbs 15 Air Squats 10 Push-ups — then — 30/21 Row Calories *Buy in and cash out… Read more »
Strength – in 15 Minutes, find 1RM Strict Press. Then, 2 sets of 5 at 80% Conditioning: As many reps as possible in 12 mins of: 1 Bar Muscle-up 1 Cluster, 135/95 lbs 2 Bar Muscle-ups 2 Clusters, 135/95 lbs… Read more »
Strength: 25 minutes to find a 1RM Front Squat. Conditioning: Complete as many rounds as possible in 9 mins of: 15 Dumbbell Deadlifts, 50/35 lbs 10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in 5 Double Dumbbell Devil Press, 50/35 lbs… Read more »
Open Gym: Come join us for open gym from 1000-1200!
Conditioning: In teams of 2: For time: 200 Double Unders 150 Kettlebell Swings, 53/35 lbs 100 Shoulder-to-Overheads, 95/65 lbs 50 Burpees 100 Double Unders 75 Kettlebell Swings, 53/35 lbs 50 Shoulder-to-Overheads, 95/65 lbs 25 Burpees
Skill: Spend ~ 15 minutes on Pistol Skill progressionsFor those with Pistols goal is to complete progressions without shoes (work on ankle mobility and stability) Conditioning: For time: 10 Deadlifts, 135/95 lbs 10 Wall Balls, 20/14 lbs 10 Deadlifts, 185/135… Read more »
Conditioning: With a continuously running clock perform: 1 Row, 150 m, 1 Double Kettlebell Front Squat, 35/26 lbs, and 1 Double Kettlebell Push Press, 35/26 lbs in the first 2 mins, adding 1 rep of squat + press every round…. Read more »
Strength: Deficit Deadlifts – 4×3 @ 75-80%. Stand on a 25, 35, or 45lb plate to increase the deficit. We want to pull big weight here, but we want to shift the focus to our quads and away from our… Read more »
AMRAP 30 (teams of 2) 20 Double DB Push Press 50/35 | 35/25 | 25/15 30 Double DB Box Step Ups 50/35 | 35/25 | 25/15 (24″/20″ or 20″/16″) 40 Cal Bike (Alternate with row for classes > 12) 50 V-Ups
Grinder today with movements we should be able to move quickly and consistently with the one on one off partner style.
