Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans 185/135 | 155/105 | 95/65 Today’s workout is going to be a longer, interval based conditioning. We expect to break down… Read more »
Hero WOD: Caroline For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row Background: This workout is dedicated to Caroline Joy Schollaert, a member of Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending… Read more »
Hero WOD: “31 HEROES” AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Plate Run (45/25 lb)… Read more »
Strength: Pause (1s) Front Squats: 4×3 at 80% – rest 90s Conditioning: Every 4 minutes, for 12 minutes (3 sets) for times: 500/400 Meter Row 15 Thrusters (95/65 lbs) Looking to have ~ 45-60s rest here with the intended stimulus… Read more »
Skill: HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″ HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either… Read more »
Conditioning: Chipper – For Time (24 min cap) 50 Air Squats 40 Sit Ups 30 Kettlebell Swings 53/35 | 35/26 20 Hand Release Push Ups 10 Power Cleans 135/95 | 115/85 | 95/65 50 Med Ball Cleans 20/14 40 Knees-to-elbow… Read more »
Strength – EMOM 10 – 1 Tempo Strict Press at 5151 Starting at 50% and building Strength – we want to focus entirely on an even tempo today, meaning that the bar moves just as slowly closer to our delts… Read more »
Weightlifting: 15′ to complete 4 complexes: 3 TNG Cleans 2 Front Squats 1 Jerk Start around 65% and build Strength – straight out of the 2022 semi-finals we will be taking this gnarly complex for a spin. Cleans must be… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: 2 Rounds for time (teams of 2) Partner A- 200 m sprint Partner B- AMRAP Clean and Jerk 135/95, switch Partner A-200 m sprint Partner B- AMRAP Double Unders/Single Unders Partner A- 200 m sprint Partner B- AMRAP back… 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.
