Weightlifting and Gymnastics – 5 rounds for quality of: 5 Power Snatches Rest 30 secs 10 Pull-ups Rest 1:30. *Build to a heavy 5 for touch and go snatches, goal is to get comfortable with touch and go at a… Read more »
Workout of the Day
Wednesday, July 1st
Conditioning – AMRAP 24 In 24 mins do: 75 Air Squats then in the remaining time, AMRAP of: 12 Hang Power Snatches, 75/55 lbs 15 Overhead Squats, 75/55 lbs 18 Kettlebell Swings, 44/26 lbs 21 AbMat Sit-ups Core – 2… Read more »
Tuesday, June 30th
Strength – Back Squat 5×2 at 90% 1RM Conditioning – For time (15 min cap): 25 Pull-ups 50 Wall Balls, 20/14 lbs 100 Double Unders 50 Wall Balls, 20/14 lbs 25 Pull-ups
Monday, June 29th
Strength – Deficit Clean Deadlift 4-4-4-4-4 – Build in weight, use between 2″ and 4″ deficit. Focus on initiating the first pull with quads and glutes rather than hamstrings. Conditioning – Complete as many rounds as possible in 13 mins… Read more »
Sunday, June 28th
Hero WOD: Zachary Tellier – For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air Squats Dedicated to… Read more »
Saturday, June 27th
Conditioning – Every 1 min for 24 mins, alternating between: 12 Power Snatches, 95/65 lbs 12 Toes-to-bars 12 Single Arm Dumbbell Box Step Overs, 50/35 lbs 12 Shoulder-to-Overheads, 95/65 lbs 25 Air Squats 60s Rest. *Perform reps starting on the… Read more »
Friday, June 26th
Strength – Every 2 mins for 16 mins do: 2 Power Cleans 1 Squat Clean 1 Front Squat 1 Jerk Conditioning – Run Intervals: Run Sprint : 4x 400 m at 90%, rest 1 min Each for time. Perform at… Read more »
Thursday, June 25th
Endurance Training – Alt EMOM 25 mins: Row Calories, Double Unders, Assault Bike Calories and 2 moreEvery 1 min for 25 mins, alternating between: 20/15 Row Calories 40 Double Unders 15/10 Assault Bike Calories 20 Russian Kettlebell Swings Rest Core… Read more »
Wednesday, June 24th
Gymnastic Skill Work – 5 rounds for quality of: 5 Toes-to-bars 5 Pull-ups 5 Chest-to-bar Pull-ups Rest 1:30 The goal today is to work on transitioning from kipping TTB to kipping Pull Ups/C2B. Advanced athletes should attempt to transition between… Read more »
Tuesday, June 23rd
Strength – 4 RFQ: Deadlifts and Tall Box Jumps: 4 rounds for quality of: 5 Deadlifts w/ 2-3 sec negative Rest 20 secs 5 Tall Box Jumps Rest 2:30 Box jumps should be as high as possible without needing a… Read more »