Gymnastic Strength: Deficit HSPU Negatives 4″/3″, 5×4 OR HSPU negatives 5×4 OR Deficit Pike Push Ups 4″/3″ 5×4 OR Dumbbell Z Press w/ 3 second negative 5×4 Rest 60-90s Our Skill today is going to be working on increasing our… Read more »
Hero WOD: Oscar AMRAP 23 9 Dual Devil’s Press 40/25 20 Alt Dual DB Lunge 40/25 9 Dual DB Push Press 40/25 20 Sit Ups Background: This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who… Read more »
Partner WOD: Teams of 2: AMRAP 24 5 Deadlfts 315/225 | 275/185 | 225/155 10/7 Cal Bike or 15/12 Cal Row (bike preferred) 15 Dual KB Push Press 53/35 | 44/26 | 35/18 20 Dual KB Russian KBS 53/35 100′… Read more »
Strength: Bench Press: 2×10 at 60% 2×6 at 75-80% Bench Press should take no more than 12 minutes. Alt EMOM 20 Minute 1: 10 Burpee To Target 6′ Minute 2: 25′ Handstand Walk | 30s Handstand shoulder taps or holds… Read more »
Skill: Thruster Technique Work: 10 minutes to work on positioning, mobility, and breathing technique. Work on building in weight with sets of 5. Workout: Jackie: For Time: 1000m row 50 Thrusters 45/35 30 Pull Ups 15 minutes of lower body… Read more »
Strength: Weightlifting Test Day: 1RM Clean and Jerk – 20 minutes Test day – athletes should pick whether they want to work on improving their power clean or their squat clean, push jerk or split jerk over this cycle. Whichever… Read more »
Gymnastics: 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 Z-Press… Read more »
Weightlifting Test Day: 1RM Snatch – 20 minutes Test day – athletes should pick whether they want to work on improving their power snatch or their squat snatch over this cycle. Whichever is picked, test that out and all future… Read more »
Come and join us for Open Gym from 1000-1200!
Partner WOD: Teams of 3: For Time 1200m relay run (3 400m segments) 120 Double-Unders 90 Power Cleans (135/95 lbs) 60 Dual DB Box Step-Overs 50/35 1200 Meter Relay Run 120 Double-Unders 90 Power Cleans 60 DB Box Step-Overs 1200… 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.
