6-Feet-Deep Partner WOD: 3x 8 minute AMRAPs 8 Synchronized Bar-Facing Burpees, 12 Synchronized Deadlifts, 16 pull ups. Deadlift weights 135/95, 185/135, 225/175 respectively. 3 min rest between AMRAPs. Pull Ups are the only movement that are NOT synchronized. Meaning the… Read more »
Strength – Clean complex: 5 sets of 3 clean deadlifts, 2 hang power cleans, and 1 jerk. Build slowly among the 5 sets. Conditioning – 3 Rounds for Quality (no times recorded) 500m row, 15 dual KB deadlift 53/35, 25… Read more »
SKILL: Every 1 min for 14 mins, alternating between: Toes-to-bar, 40 secs Shuttle Run, 400 ft (50 ft down & back 4X) Score = total TTB WOD: 42-30-18 reps, for time of: Alternating Dumbbell Snatch, 50/35 lbs Lateral Jumping Air… Read more »
Strength – 4×6-8 KB Front Rack Single Leg Squats to box (no sitting on box, try not to put non working foot down during the entire set). Conditioning – 4RFT: 25/20 cal bike, 100′ BB Back Rack Walking Lunge 45/35,… Read more »
Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate. A: SA DB Push Press is tempo at 31X1 (3 second negative, pause… Read more »
Strength – Power Snatch EMOM – Every minute on the minute perform 3 power snatches for 12 minutes. Goal weight is ~70%, enough to be challenging but all rounds should be touch and go. Conditioning – Ascending AMRAP 10 minutes:… Read more »
Hero WOD – Mo: For time: Double Kettlebell Overhead Carry, 53/35 lbs, 800 m — then — 2 rounds of: 34 Lateral Burpee Over Bars 34 Wall Balls, 20/14 lbs 34 Box Jumps, 24/20 in 34 Handstand Push-ups 34 Double… Read more »
Suns out guns out partner workout (no sharing of equipment): Partner A: AMRAP 8 – 10 DB Burpee Deadlifts 35/20, 12 DB Bicep Curls, 15 DB Push Press, 100m run. Partner B: AMRAP 8 – 10 Dual KB Cleans 35/26,… Read more »
Strength – KB Complex. Perform 3 sets per arm without dropping KB with heaviest weight possible: 5 Single Arm KB Deadlifts, 5 KB Clean and Jerks, 5 KB Snatch, 5 Overhead KB Lunge, rest 60s between arms, 2 minutes between… Read more »
Strength – Back Squat w/ 3 sec pause, 5 sets of 6/5/4/3/2 – keep light and work on technique, focus on not bouncing out of the bottom. Small increase in weight per sets. Conditioning – AMRAP 3 (repeat for a… 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.
