Strength: 5 complexes of: 4 Strict Press 4 Push Press 4 Push Jerk 55%, 60%, 65%, 70%, 75% Rest 90s Strength – week 2 of this pressing complex, increasing weight and reducing total reps moved. Remember to use the legs… Read more »
Strength: Front Squat 5×4 at 70%, 75%, 80%, 83%, 85% Rest 2 min Strength – limiting our rest to 2 minutes today for the front squats with specific percentages. Conditioning: Isabel For Time: 30 Power Snatches 135/95 Workout – benchmark… Read more »
Strength: 4 Supersets: Bench press 6-8 reps at 70% 1RM DB Z Press 6-8 reps Rest 90s Strength – We’re going to be supersetting a front plane pressing movement (bench press) with an overhead pressing movement (z-press). Let’s really focus… Read more »
Come and join us for open gym from 1000-1200!
Conditioning: Father’s Day WOD: “The Dad Bod” AMRAP 24 – Teams of 2 5 DB Push Press 40/25 10 DB Deadlifts 40/25 15 air squats 20 stationary lunges 100′ Offset Farmer Carry 40/25 (one DB on shoulder, one at side)… Read more »
Strength: Back Squat – Every 90s for 8 rounds (12 min) 3 Back Squats, building from 70-80% Strength – controlling the pace with this weeks squats by performing them every 90s for 12 minutes (8 rounds). We’re going to start… Read more »
Skill: Bar Muscle Up Skill Work – 15 minutes of skill work or E2MOM for 10 (5 sets) max set of BMU Utilize a 15 minute clock – athletes that have BMU can perform their E2MOM on their own, with… Read more »
Strength: Tempo Deadlift at 50-60% 1RM E2MOM for 10 5 Deadlifts w/ 5 second negative For today’s deadlifts, we’re going to focus on the eccentric, or lowering portion. Too often when cycling the deadlift we relax at the top and… Read more »
Strength: 4 supersets Strict Pull Ups at 80% effort 6-8 Dual DB Bent Over Rows Strength – pull ups should be done at an 80% effort, meaning we have one more left in the tank when we stop so that… Read more »
Conditioning: “Andi” – 40 min cap 100 Hang Power Snatch 65/45 100 Push Press 65/45 100 Sumo Deadlift High Pull 65/45 100 Front Squat 65/45 One of the most significant volume-based named ‘girl workouts’, we will be retesting Andi today…. Read more »
“Marston” AMRAP 20 1 Deadlift 405/285 10 TTB | K2E | Leg Raise 15 Bar Facing Burpee
Workout – this hero wod is designed for a single heavy deadlift per round, so if we’re scaling lets look at about 90-95% of our 1RM deadlift.
