“New Years Workout” ***Non working partner must row 2023m on the first round and 2024m on the second round, once partners have accomplished the row, the non working partner can rest while the other works*** Teams of 2, for time… Read more »
Strength: Bench press 6×3 @ 70% – 80% WOD: Boulder Shoulders 5 rounds for time (16 min cap) 30 DU/60 SU 15 push press (95/65) 15 push ups
Closed, Merry Christmas!
Closed, Merry Christmas Eve!
12 Days Of Christmas: 1 Sumo Deadlift High Pull 95/65 2 Thrusters 95/65 3 Push Press 95/65 4 Power Clean 95/65 5 Power Snatch 95/65 6 KB Swings 53/35 7 Pull Ups 8 TTB / K2E 9 Box Jumps 24″/20″… Read more »
Tempo + Speed Front Squats 4 sets of 2 tempo squats at 32X1 followed immediately by 4 explosive reps with good form. Start at 65% and build as form allows. Strength – working on control and explosiveness in one set… Read more »
Superset: Barbell Hip Thrust (back on bench) – 4×8 Single Leg Romanian Deadlifts with KB 4×6 Working on posterior strength today, primarily glutes and hammies. BB hip thrusts should have back on a bench – don’t focus on heavy weight… Read more »
Every 90s for 6 rounds (9 min total) 4 Toe To Bar 4 Pull Ups 1 Hang Squat Snatch 1 Squat Snatch Target snatch weight ~70% of 1RM EMOM is combining high skill movements and working on transitioning between the… Read more »
Strict Press 4×5 at 75-80% 5RFT – 10 min cap 10 Hang P. Clean 115/85 | 95/65 | 75/55 30 DU/60 SU Simple couplet that is at a weight we should be able to stay unbroken today. Lets push the… Read more »
Deadlift EMOM – 8 6 Reps building from 60%, not to exceed 85% Strength – try to match the weights you did on 12/6 for the 5 reps or increase slightly. For Time: 15 min cap 10/9/8/7/6/5/4/3/2/1 Back Squats 135/95… Read more »
Deadlift – 4×6 @ 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
For Time: (10 min cap) 1-10 TTB | K2E | Knee Raise 10-1 Deadlift 225/155 | 185/135 | 135/95
Workout – inverse rep scheme in which TTB reps will go up and deadlift reps go down each round. Weight should be something we can complete unbroken for the most part.
