Hero WOD: Donny 21-15-9-9-15-21 For Time Deadlifts 225/155 Burpees Background: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13,… Read more »
Strength: Back Squat 4 @ 75% 3 @ 80% 2 @ 85% 4 @ 80% 3 @ 85% 2 @ 87.5% Strength – Back Squats are going to be a wave, meaning we’ll hit 4, 3, and 2 reps at… Read more »
Skill: Bar Muscle Up Skill Work – 15 minutes of skill work or E2MOM for 10 (5 sets) max set of BMU Utilize a 15 minute clock – athletes that have BMU can perform their E2MOM on their own, with… Read more »
Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »
Conditioning: Alt EMOM 24: Minute 1: 100m run Minute 2: 3 Wall Walks Minute 3: 15-20 KBS 53/35 | 35/20 Minute 4: 5 Squat Snatch 135/95 | 115/75 | 95/65 Another longer Alternating EMOM today combining two cardio pieces with… Read more »
Weightlifting: Clean and Jerk – 4×2 at 80% Weightlifting: Warm up sets do not count, all 4 sets at 80%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on… Read more »
Come join us for open gym from 1000 – 1200!
Teams of 2: (30 min cap) 50-40-30-20-10 For Time Power Clean 115/85 | 95/65 | 75/55 Box Jump Overs 24″/20″ Push Press 115/85 Toes To Bar One works, one rests. Looking for a weight on the bar that we can… Read more »
Weightlifting: Snatch 4×3 @ 80% Weightlifting: Warm up sets do not count, all 4 sets at 80%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day. Conditioning:… Read more »
Skill: Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less) Conditioning: Annie: For Time 50-40-30-20-10 Dus or DU progression Ab Mat Sit Ups Mobility… Read more »
Deadlift – 4×6 @ 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
For Time: (10 min cap) 1-10 TTB | K2E | Knee Raise 10-1 Deadlift 225/155 | 185/135 | 135/95
Workout – inverse rep scheme in which TTB reps will go up and deadlift reps go down each round. Weight should be something we can complete unbroken for the most part.
