Strength: Pull Up work – Complete 4 rounds of as many reps as possible without dropping of 1 scap pull up, 1 strict pull up, 1 strict C2B Pull Up. Scale with bands. No bands, scale to 3 second chin… Read more »
Workout of the Day
Friday, April 17th
Strength: Push Jerk w/ pause in catch 4×3 No barbell modification: Superset: Single arm DB Z-press 3×5 per arm + DB lying Tricep Kick Outs 3×8-12 WOD: 4RFT: 10 HSPU (or pike push ups/Z press) 50 DU, 14 KB Snatch… Read more »
Thursday, April 16th
Strength: Tempo back squats (from floor) 5×5 at 32X1 tempo Back squat alternatives: DB: heavy DB on back 5×5 squat @ 3 10 X 1 (3 sec negative, 10 sec hold @ bottom, 1 sec pause @ top); KB: same… Read more »
April 15th, 2020
Strength: Deadlift 5/5/3/3/1/1 – if you do not have enough plates add a tempo to all negatives (~3 seconds) to increase difficulty. Scale with heaviest KB/DB possible, double the reps and then immediately after complete same reps of shrugs. Metcon:… Read more »
April 14th, 2020
Strength: Behind The Neck Strict Press (Snatch Grip) 10-10-10-10. Alternative: 4×10 strict DB/KB press to a 45 degree angle. Use lighter weight and drive up and out to create the snatch grip stimulus. Metcon: Ascending AMRAP 14: 1 Mega Man… Read more »
Monday, April 13th
Strength: Barbell Complex – complete 4 sets of 5 of the following: 1 Deadlift+ 1 Bent Over Row+ 1 Straight Leg Deadlift+ 1 Bent Over Row+ 1 Power Clean. All 5 reps of the complex must be done without dropping… Read more »
Sunday April 12th, 2020
Quarantine WOD HERO WOD “Georgie” 21 minute AMRAP 7 burpees 11 push ups 22 KB Swings 53/35 (sub w/ DB or odd object) *Buy in 65 sit ups*
Saturday April 11th, 2020
Quarantine WOD HERO WOD “Loredo” 6 rounds for time of: 24 air squats 24 push ups 24 walking lunges 400 m run
Friday April 10th, 2020
Quarantine WOD Part I 1 1/4 Front Squats 4×5 ** No BB – Sub 1 1/4 Goblet Squats but increase rep scheme to 10-12 Strict Press > Push Press 3x 6/6 (perform 6 strict press into 6 push press), rest… Read more »
Thursday April 9th, 2020
Quarantine WOD Part I Olympic Cycling- Complete 5 complexes of: 2 high hang power clean +3 hang power clean + 4 power clean (all T&G, no reset) NO BB perform the following instead.. DB Single arm bent over row 3×8-10… Read more »
Today's WOD
Saturday, May 18th
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
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