Skill: Squat Clean Cycling Technique Work: 10 minutes to work on breathing and positioning work for volume cycling – sets should be done at a minimum of 5 reps of 50% of 1RM clean Conditioning: AMRAP 8 3 Squat Clean… Read more »
Strength: Tempo Bench Press 31X14x5 at 70% 1RM Note: 3 second negative and 1 second pause on the chest, try not to relax and stay braced during that time. Strength should take between 6-8 minutes max. WOD: Every 3 minutes… Read more »
Front Squat Waves (from rack) 3/1 at 60/70% 1RM 3/1 at 70/80% 3/1 at 80/90% Front squats waves are performed by doing a set of 3, increasing weight, a set of one. Then the next wave starts higher than the… Read more »
Strength: Push Jerk 4×5 at 80-90% of 5RM (from floor). Strength – 10-20% lighter than our max set from the beginning of the cycle, so we’re taking these from the floor and going to work on practicing heavy touch and… Read more »
Hero WOD: Daniel For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »
Teams of 2, 25 min cap For time: 100 DB snatch 50/35 | 35/20 200 double unders | 400 SU 8 Rope Climb | 24 Rope Pulls 75 DB snatch 50/30 150 Double unders | 300 SU 6 rope climbs… Read more »
Strength: Back Squats 3 Reps every minute for 10 minutes Target weight 75% of 1RM 75% will start to feel tough after set 4-5, keep an eye on form but we want to put in the volume today. Conditioning: Open… Read more »
HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″ HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either strict/kipping,… Read more »
Strength: Every 90s for 6 rounds (9 minutes)1 Hang Squat Snatch at 60% of 1RM1 Squat Snatch3 Overhead Squats Note: Keep a little lighter today to work on comfort catching lower than going really heavy and sacrificing form. Goal is… Read more »
WOD: For Time: 30 Med Ball Cleans (20/14); 30 Ring Rows; 30 Med Ball Cleans; 30 C2B Pull Ups; 30 Med Ball Cleans; 30 Hand-Release Push Ups; 30 Med Ball Cleans Core: Accumulate 25 Straight Leg Raises with a 3… 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.
