For Time: 35 min cap Buy in – 800m run 4 Rounds of: 5 Muscle Ups (ring or bar) | 10 C2B Pull Ups (assisted or not) | 10 Ring Rows + 10 Ring Dips 10 Strict HSPU | 1-2… Read more »
Workout of the Day
Wednesday, November 1st
Push Press – 1RM retest, 15 minutes *tested 9/1* 5RFT: 15 min cap 40 DU/80 SU 10 Push Press 135/95 | 115/85 | 95/65 10 TTB | K2E | Knee Raise or lying leg raise Workout – looking for something… Read more »
Tuesday, October 31st
Happy Halloween! Back Squat – 3×3 at 80-85%, then 2 drop sets of max reps at 60% and 40% 3 moderate to heavy triples, with the third triple having a drop set of max reps at two fairly light %,… Read more »
Monday, October 30th
3 Position Power Clean – 5 sets at 60%, 65%, 70%, 70%, 70% % is based off 1RM power clean, one set is high hang, hang, and from the floor. It is okay to drop and reset for the rep… Read more »
Sunday, October 29th
Lupo: For Time (with partner, seperate equipment) 50 min cap Buy in – 1,943m row 100 Wall Balls 90 Deadlifts 135/95 80 Hand Release Push Up 70 Box Jumps 24/20 60 Toes-to-Bar 50 Burpees 40 Power Cleans 135/95 30 Push… Read more »
Saturday, October 28th
Halloween Wod: Teams of 2 “The Walking Deadlift” 5 Rounds for Time (30 min cap) 10 Deadlifts 275/205 | 225/155 | 185/135 31 Wall Balls 20/14 | 14/10 | 10/6 600′ KB Farmer Carry 70/53 | 53/35 | 35/26 Halloween… Read more »
Friday, October 27th
Bench Press – 5 sets 5 reps at 75%, 3 reps at 80%, 2 reps at 85%, 1 rep at 90%, 1 rep at 95% rest 2 min between sets. Bench – we’ll be getting ready to max out in… Read more »
Thursday, October 26th
4 Supersets of: 12 Single Arm Ring Rows (6/side) 8 Bent Over Barbell Rows Rest 90s Strength – single arm ring rows are challenging and will require us to have a higher torso position than we’re used to. Really focus… Read more »
Wednesday, October 25th
Tempo Front Squat – 4×5 at 31X1 65-75% 3 second negative, 1 second pause today. Just long enough to force a complete stop without bouncing out of the pocket. Every 2.5 min (90s of work) for 12.5 minutes (5 rounds)… Read more »
Tuesday, October 24th
Power Snatch Cycling – 5 sets of 3 touch and go Rest 90s Weightlifting – reps must be touch and go today, start around 60% of 1RM snatch and build over your 5 sets. For Time: 14 min cap 25/20… Read more »