Strength: Front Squat Pyramid 5/3/1/3/5 a 75%/80%/90%/80%/75% Weights must match the corresponding reps and must increase as the reps decrease. Conditioning: Ascending AMRAP 11 2 KB Snatch 53/35 | 35/26 | 26/18 2 KB Swing 53/35 2 Burpees 4,4,4 6,6,6… Read more »
Conditioning: Teams of 2: 30 min cap For time: 200 air squats 150 KB swing 53/35 |35/26 | 26/18 100 Shoulder-to-overhead 95/65 | 75/55 | 45/35 50 bar facing burpees 100 air squats 75 KB swing 50 S2O 25 bar… Read more »
Fight Gone Bad Style (12 minutes) Minute 1: 15/12 Cal Row Minute 2: 20 KBS 53/35 Minute 3: 12 Lateral Burpee Over Rower Minute 4: 16 Single Arm KB Power Clean 53/35 Workout – reps should be done with about… Read more »
Strength: Overhead Squats – 4×3 at 80-90% of 1RM snatch (Taken from rack) Conditioning: 14 min cap For time: 50 Wall Balls, 20/14 lbs 50 Toes-to-bars 50 Overhead Squats, 75/55 lbs 50 Handstand Push-ups Scale accordingly, but if members have… Read more »
Strength: Turkish Get Ups (12 min cap) Accumulate 20 reps 53/35 Turkish get ups, weight is a placeholder. We’re looking for a weight that athletes can perform slowly but consistently with good form. Encourage those proficient to go heavier! Conditioning:… Read more »
Strength: 3 Rounds Through 10 Strict DB Press 30s Handstand Hold Max Push Ups Rest 2-3 minutes The strength circuit should be done as quickly as possible with good form. Neutral grip on the DB press (shoulders), lock out but… Read more »
Hero WOD: Hamilton 3 RFT 1000m Row 50 Push Ups 1000m Run 50 Pull-ups (sub ring rows if performed C2B yesterday) U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade… Read more »
Conditioning: In teams of 2: For Time: 60 Front Squats 115/75 | 95/65 | 75/55 60 Russian KBS 70/53 | 53/35 | 35/26 16 Synronized Bar-facing Burpees 400m partner run 60 Hang Power Cleans 115/75 | 95/65 | 75/55 60… Read more »
Strength: Push Jerk 5×3 w/ 1 second pause on dip and redip at 60-70% of 1RM Jerk Use the pause to gauge depth and positioning. First dip make sure chest is tall, bar completely on chest and not suspended in… Read more »
Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… 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.
