Skill: Handstand Walk Practice. 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 leg off at… Read more »
Workout of the Day
Strength: Front Squat 4×2 at 90% (build if possible) Conditioning: Two rounds for time: (12 min cap) 20 Alt DB Snatches 50/35 | 35/20 20 V-Ups 20 Single Dumbbell Box Step-Overs (any hold) 20 Single-Arm DB Push Presses (8 each… Read more »
Strength: 4 Supersets Supinated Grip Pull Ups (chin ups) 80% Dual DB Bent Over Row 8-10 Rest 90s Strength: working on our pulling strength but targetting our biceps more with the chin ups this week. We should have a rep… Read more »
Strength: Strict Press – 5 complexes 1 Strict Press 2 Push Press 3 Push Jerk 80%, 85%, 90%, 95%, ~100% Rest 90s Strength – Final week of this complex, hoping to end our last set at or around our last… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/85 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining… Read more »
Strength: 4 Supersets of: Bench Press – 15/12/10/8 at 60% DB Z- Press -15/12/10/8 Rest 60-90s Strength – coming back to our pressing combination for chest and shoulders, with higher volume on our bench press today. Reps are decreasing but… Read more »
Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM… Read more »
Strength: Deadlift EMOM 10 5 reps at 60% Conditioning: 3RFT (10 min cap) 20/15 Cal Row 10 Dual DB Devil’s Press 50/35 Workout – weight is heavy on these dual DB devil’s presses, but it should be something we can… Read more »
Strength: 4 Supersets of Back Squat – 6 reps at 75% Jumping Alt Lunge – 10/leg (bodyweight) Rest 90s Strength – Supersetting our squats with explosive, jumping lunges to really get the glutes involved and limiting our rest to 90s…. Read more »
Conditioning: Alt EMOM 28 Minute 1: 12/10 Cal Row Minute 2: 10-12 TTB | K2E Minute 3: 10 Burpee to 6′ Target Minute 4: 5 Power Snatch at 70% of 1RM
Workout – we’re going to be using a percentage based for our Snatches today, looking for something that is relatively quick singles that we can get done in 30s, but no more than 45s to get some rest. C2B should be scaled to a number than can be consistently done in 30-45 seconds at the most as we fatigue.