Strength – Strict Press – Build to a heavy triple in 15 minutes Strength – with a running clock we’re going to find a heavy triple for the day. If complete well before the 15′ mark, drop 10% and complete… Read more »
Workout of the Day
Come and join us for open gym from 1000-1200!
Partner WOD: For time: teams of 2 800 m partner medball run 20/14 50 DB thrusters 50/35 50 DB hang power cleans 400 m partner medball run 30 DB thrusters 30 DB hang power cleans 200 m partner medball run… Read more »
Strength: Front Squat – 5/4/3/2/1 at 70%, 75%, 80%, 85%, 90% 1RM Front Squats – weight should be something that we have a few extra reps in the tank on each set, so lets limit rest to under 2 minutes…. Read more »
Skill work: KB and DB Snatch Skill – we’ll be working on both the DB and KB snatch today. Primary focuses will be: Dumbbell snatch – working on keeping torso up, utilizing hip drive, transitioning mid air, breathing at the… Read more »
Strength: Pause Deadlifts (2 sec at knee) 5×3 at 70% 10RM Strength – deadlift weight should be on the lighter side to work on ensuring we’re driving down with our legs while pulling up. Pause at the knee for a… Read more »
Conditioning: In 30 minutes: 2000 row 150DU/300SU 100 Bar Facng Burpees In remainder: Build to a heavy 1RM Hang Squat Clean Today’s workout is a grinder and the burpees will be a mental battle as much as a physical. We’re… Read more »
***Murph Prep #2! Bring your vest!*** Gymnastic Strength: Strict Pull-Ups 10/8/6/4/2 Pull ups – we want to increase the challenge for those scaling, so reduce the amount of bands that we used on the max test. The sets do not… Read more »
Hero WOD: Hotshots 19 6 RFT 30 air squats 19 Power Clean (135/95) 7 strict pull ups 400m run Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June… Read more »
Partner WOD: Teams of 2 For time: 400m farmer carry 53/35 75 Power Snatch 115/85 75 back squats 115/85 75 Power Clean 115/85 75 Front Squats 115/85 400m farmer carry Workout will start and end with a farmer carry in… Read more »
Strength: Tempo Strict Pull Ups 31X1 4 max effort sets
Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets to form failure and we expect the total reps to decrease each set. For those scaling, use the same band set up as from week 1.
Conditioning: Heavy Christine 3 Rounds 500m row 12 Deadlifts 255/175 21 Box Jumps 24″/20″
We’re going to do a classic benchmark workout, Christine, but increase the weight on the deadlifts to something we expect to take 2-3 sets at most.