Strength – Deadlift 4×5 @ 80% 1RM Conditioning: “Boulder Shoulders” – 5RFT (15 min cap) 30 Double Unders/60 Single Unders, 15 Push Ups, 15 Push Press 95/65. *Solid little upper body workout after the leg volume yesterday, small sets on… Read more »
WOD: For TimeBuy in: 40/30 Cal row5 rounds8 Front Squat (155/105)7 KB swings (62/44)6 bar-facing burpeesCash out 40/30 Cal Bike/Row
Please join us for open gym from 10am – noon!
TEAM WOD: Teams of 3100/70 Cal Row5RFT25 Deadlift 115/7525 Hang P. Clean25 S2O
Strength: Back Squat – 4×5 @ 80% WOD: AMRAP 1512/10 Cal Bike / 15/12 Cal Row100 FT Dual OH KB Walks 53/3515 KBS 53/35100 FT Dual KB Farmer Carry 53/35
Strength: Bench Press 4×4 @ 85% – Bench Press numbers are aggressive, target should be 82-85%. Use a spotter. Conditioning: 4 rounds for time of: 200 Runs 2 Bar Muscle-ups 30 Double Unders/90 Single Unders 10 Push Press, 95/65 lbs… Read more »
Gymnastic Strength – 6 max sets of pull ups. 6 Max sets, sets will be 1) wide grip 2) regular grip 3) supinated grip 4) wide grip 5) regular grip 6) supinated grip. Limit rest to under 90s, Conditioning: Every… Read more »
Strength Superset: 4 RoundsBarbell Romanian Deadlift – 10 repsSingle DB Front Rack Lunge – 12 reps (6/leg) WOD: “Nitrous”For Time:1000m Row50 Thrusters 95/65
Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches* Conditioning: For Time: (15… Read more »
Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
