Strength: Tempo Back Squat – 5×3 (5 second negative) Build from 80-90% of 10RM Conditioning: AMRAP 14 8 Power Clean 135/95 16 TTB 8 Front Squat 135/95 16 Wall Ball 20/14
Workout of the Day
Gymnastic Strength: 4 rounds for quality of: 10 Feet Elevated Ring Rows 12 Double Dumbbell Bicep Curls Conditioning: 4 rounds for time of: 7 Box Jumps, 30/24 in 9 Double Dumbbell Power Cleans, 50/35 lbs 11 Double Dumbbell Push Press,… Read more »
Hero WOD: Daniel For time: 50 Pull-ups Run, 400 m 21 Thrusters, 95/65 lbs Run, 800 m 21 Thrusters, 95/65 lbs Run, 400 m 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,… Read more »
Conditioning: Every 1 min for 32 mins, alternating between: 14/10 Assault Bike Calories 1 round of DT, 155/105 lbs 16/12 Row Calories Rest We’ll split into teams of 4 to divide the stations, but the workout will be an individual… Read more »
Strength – 4 Supersets of 10 Double Dumbbell Bent Over Row + Max Chin-Over-Bar holds, rest 90s. Strength – working on combining our horizontal pulling strength with a vertical, static hold over the bar. Bent over rows should be hinged… Read more »
Skill Thursday – Double/Triple Unders Skill – we will be working on the DU for those that do not have it, cleaning it up and making it more efficient for those that do, or working on triple unders for those… Read more »
***Murph Prep #1, bring your vest!*** Strength: Back Squat – 3×5 @ 85% of 10RM, 3×2 @ 100% of 10RM Strength – our focus today is going to be on a controlled decent into the squat with a strong, explosive… Read more »
Gymnastic Strength – 4 sets A1) Seated DB Z-Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effor Gymnastic strength designed to help with HSPU. Keep the arm circles small and controlled, slower is better. Perform 2 sets forward and 2… Read more »
**Murph Prep #1 will be on Wednesday, bring your weight vest!** Strength – Dumbbell Death March – 4×25′ Strength – we’re going to be doing a new movement, the DB death march. Essentially this will be a walking, stagger stanced… Read more »
Come join us for open gym from 1000-1200!
Strength: Tempo Strict Pull Ups 31X1 4 max effort sets
Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets to form failure and we expect the total reps to decrease each set. For those scaling, use the same band set up as from week 1.
Conditioning: Heavy Christine 3 Rounds 500m row 12 Deadlifts 255/175 21 Box Jumps 24″/20″
We’re going to do a classic benchmark workout, Christine, but increase the weight on the deadlifts to something we expect to take 2-3 sets at most.