Push Press – 15 minutes to find a heavy for the day We’ll be focusing on bench press and push press for this cycle, so lets use today to find a heavy single to guage our percentages off of. For… Read more »
Workout of the Day
4 supersets: 5 Deadlifts at 75% 1RM 10 Ring Dips Rest 90s-2min Strength – pairing a pulling and a pressing movement today for a full body strength session. Dips may need a quick break to shake out the arms, so… Read more »
Teams of 2 – 25 min cap 21 Front Squats 135/95 | 115|85 | 95/65 21 Bar Facing Burpees 500m Assault Bike (250m row for large classes) 18 Front Squats 135/95 | 115|85 | 95/65 18 Bar Facing Burpees 500m… Read more »
Snatch: 1RM – 20 minutes Snatches – we’ll be retesting our snatch after last cycle. Squat is preferred, but lets test our strongest movement today. 3RFT (15 min cap) 400m run 16 Single Arm DB Hang Clean and Jerk 50/35… Read more »
4 Supersets: A) 10 Goblet Cyclist Squats B) 16 Dual DB Front Rack Deficit Reverse Lunges rest 90s Strength – cyclist squats will be performed with heels elevated on a 15lb plate, feet close together and toes forward. The elevated… Read more »
DT 5 RFT 12 Deadlifts 155/105 | 135/95 | 95/65 9 Hang Power Cleans 6 Shoulder-to-Overheads We’ll be testing DT after the weightlifting cycle, so we’re going to be performing this fresh with no strength. Weight on the bar should… Read more »
Bench Press – 1RM in 20 minutes Bench Press – we’ll run a 20 minute clock to find a heavy for the day to use for percentages. We’ll need to move with a purpose to have enough time for the… Read more »
C&J: 1RM – 20 minutes C&J – we’ll be testing our C&J after last cycle. Squat is preferred, but lets test our strongest movement today. 4RFT: 12 min cap 250m/200m row 50′ Single DB Walking Lunge (Suitcase carry) 70/50 |… Read more »
Hero WOD: “Grant” For Time 100 Burpees 1 mile Run 100 Pull-Ups 1 mile Run 100 Push-Ups Wear a Weight Vest (20/14 lb) Background: This workout is dedicated to Police Officer Kaia Grant who was killed when she was intentionally… Read more »
For time: teams of 2 800 m partner medball run 20/14 50 Hang Power Cleans 115/65 | 95/55 | 75/55 50 Shoulder-to-overhead 115/65 | 95/55 | 75/55 400 m partner medball run 30 Hang Power Cleans 115/65 | 95/55 |… Read more »
Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch*
Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the dip and not redipping to initiate the lift, using our glutes to drive the bar aggressively off our chest.
Every 4 minutes for 16 minutes (4 sets) 400m run 8 Shoulder To Overhead *** Rx: 115/85, 135/95, 155/105, 185/135 mRx: 95/65 | 115/85 | 135/95 | 155/105 scale : 75/55 | 85/65 | 95/75 | 115/85
Barbell weight should be something that can start off unbroken, but as the weight gets heavier we may need to drop and reset or rounds 3 and 4. We should be getting at least 30s rest each round.