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 »
Gymnastic strength: 4 Supersets Strict HSPU to failure Standing Plate Front Delt Raise – 6-8 reps 25/15 Rest 2 min Strength: we’re going to form failure on our strict HSPU today. Scaling to 1 mat, pike push ups on box/floor,… Read more »
Conditioning: Fight Gone Bad Style (12 minutes) Minute 1: 15/12 Cal Row Minute 2: 20 KBS 53/35 Minute 3: 12 Lateral Burpee Over Rower Minute 4: 16 Single Arm KB Power Clean 53/35 Mobility – 30 minutes of fully body,… Read more »
Strength: 4 Supersets Back Squat – 10 reps at 55% Dual DB Romanian Deadlift 8-10 Rest 2 min Strength – we’ll have a moderate pair of DBs ready for after our squats. Lets ensure that we keep our knees slightly… Read more »
Conditioning: 2RFT (30 min cap) 1000/800 Meter Row 800 Meter Run 40 Alternating Pistols Squats | Goblet Cossack Squats 44/26 | Single Leg Squat to box 20 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups Workout – we have a relatively longer… Read more »
Strength: 4 Supersets Bench Press – 10 reps at 55-60% Max Push Up Position (bottom) plank hold) Rest 90s Strength – superset our classic bench press with a bottom of push up position hold, chest about 1″ off the ground…. Read more »
Hero WOD: Hero WOD: Hammer 5 Rounds For Time 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pull-Ups 90 seconds Rest U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,… Read more »
Conditioning: Teams of 2, 20 min cap For time: 80 DB snatch 50/35 200 double unders 8 Rope Climb 60 DB snatch 50/30 150 Double unders 6 rope climbs 40 DB snatch 100 Double Unders 4 rope climbs 20 DB… Read more »
