Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter weight in… Read more »
Weightlifting:Squat Snatch: E2MOM 2 reps for 12 min at: 70%, 73%, 75%, 78%, 80%, 83% Conditioning: For Time: 100-75-50-25 Double Unders | 2:1 Single Unders 25-20-15-10 KB Swing 53/35 | 35/26 | 26/18 Hang Power Snatch 75/55 | 45/35 |… Read more »
Strength: Pause Bench Press – 4×5 at 70-75% Conditioning: AMRAP 7: 1500/1200m Row Max Strict Press 95/65 | 75/55 | 45/35 Directly Into: AMRAP 5: 1000/800m Row Max Strict Press AMRAP 3: 500/400m Row Max Strict Press
Front Squat Waves: 15 min clock 6 reps at 70% 4 reps at 75% 2 reps at 80% 6 reps at 75% 4 reps at 80% 2 reps at 85% Front Squat Waves – try to perform the 6/4/2 sets… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: Valentine’s Day Partner WOD 3RFT (40 min cap) 400m run (together) 30 Burpee over partner | burpee to target | Burpee 30 Synchro Dual KB Deadlifts 53/35 | 35/26 | 26/18 30 Hand-held* synchro DB box step ups 35/20… Read more »
Strength: Retest from 11/21 5RM Front Squat (from floor) Conditioning: Open 13.4 AMRAP 7 3 Clean and Jerks 135/95 | 115/75 | 95/65 3 TTB | K2E | Knee Raise/Lying Leg Raise 6 C&J 6 TTB 9/9, 12/12, ect
Handstand Walk Skill Work – ~15 minutes Skill work – working on practicing HS Walks. For those proficient, set up a course based on skill. For those that are not close to walks, practice wall facing handstand holds, lifting one… Read more »
Strength: 5RM Push Jerk Retest (from floor, retest from 11/23) Conditioning: 5RFT (12 min cap) 9 box jumps 24″/20″, 11 wall balls 20/14, 13 ab mat sit ups. ***Every minute starting at 1:00 must complete 3 burpees***
Conditioning Skill Work: Rowing Intervals 5 Rounds of 250/200m, rest 60s **Increase pace each round** We’re going to start today off with some rowing intervals because this is a taxing test week for us. Our goal is to set a… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
