Strength: 4 Supersets Supinated Grip Pull Ups (chin ups) 80% Dual DB Bent Over Row 8-10 Rest 90s Strength: working on our pulling strength but targetting our biceps more with the chin ups this week. We should have a rep… Read more »
Strength: Strict Press – 5 complexes 1 Strict Press 2 Push Press 3 Push Jerk 80%, 85%, 90%, 95%, ~100% Rest 90s Strength – Final week of this complex, hoping to end our last set at or around our last… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/85 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining… Read more »
Strength: 4 Supersets of: Bench Press – 15/12/10/8 at 60% DB Z- Press -15/12/10/8 Rest 60-90s Strength – coming back to our pressing combination for chest and shoulders, with higher volume on our bench press today. Reps are decreasing but… Read more »
Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM… Read more »
Strength: Deadlift EMOM 10 5 reps at 60% Conditioning: 3RFT (10 min cap) 20/15 Cal Row 10 Dual DB Devil’s Press 50/35 Workout – weight is heavy on these dual DB devil’s presses, but it should be something we can… Read more »
Strength: 4 Supersets of Back Squat – 6 reps at 75% Jumping Alt Lunge – 10/leg (bodyweight) Rest 90s Strength – Supersetting our squats with explosive, jumping lunges to really get the glutes involved and limiting our rest to 90s…. Read more »
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 »
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.
