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 »
Conditioning: For Time: 25 min cap 3 Rope Climbs 50/35 Calorie Row 30 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20 Wallballs 20/14 1 Rope Climbs 20/15 Calorie Row 10 Wallballs 20/14 2 Rope Climbs 35/25 Calorie Row 20… 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 »
Weightlifting: Snatch: 5×3 at 70% Weightlifting: Warm up sets do not count, all 4 sets at 70%. 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 »
Come and join us for Open Gym from 1000-1200!
9/11 Tribute WOD (BRING A FRIEND!) For time, teams of 2: 40 min cap Buy in: 2000m row or run + 1 burpee (together) 4 Rounds for time: 11 Box Jumps 24/20 or bodyweight lunges 11 Thrusters 115/85 or DB… Read more »
Strength: Lower Body Super Set: A) Back Rack BB Reverse Lunge 4×12 (6/leg) B) Weighted Wall Sit 45/35 – 30s Rest 2 minutes For our lower body strength, run a clock to time both the wall sits and the rest…. Read more »
Skill: Bar Muscle Up Skill Work – 20 minutes of skill work or accumulate 20 bar muscle ups. Utilize a 20 minute clock – athletes that have BMU can accumulate on their own. Athletes do not can run through hanging… Read more »
Weightlifting: Clean and Jerk – 4×3 at 75% Weightlifting: Warm up sets do not count, all 4 sets at 75%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on… Read more »
Conditioning: AMRAP 8: 10 Snatch 95/65 10 Pull Ups 20 Wall Balls 20/14 Rest 3 minutes AMRAP 8 8 Snatch 115/75 8 C2B Pull Ups 15 Wall Ball Rest 3 minutes AMRAP 8 5 Snatch 135/95 3 Bar Muscle Ups… 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.
