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 »
Conditioning: For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 10 Bar Facing Burpees 10 Power Snatch 95/65 10 Box Jump Overs 24″/20″ Cash Out: 800m run Core – Barbell Rollouts 3×8-10
Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »
Strength: 5 Complexes of: 2 Strict Press 3 Push Press 3 Push Jerk 75% 80% 85% 90% 95% 90s rest Strength – week 4 of this complex Conditioning: C&J Ladder (15 min cap) 15 reps 115/75 | 95/65 | 75/55… 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.
