Handstand Push Up Skill Work: Spend 20 minutes working on the following: 1) Kicking to the wall 2) Performing HSPU Negatives (no press, controlled decent) 3) Strict HSPU with mats 4) Kipping drills For those with HSPU (strict/kipping), perform 4… Read more »
5 sets: 1 Snatch Liftoff, 1 Snatch Pull, 1 Squat Snatch (Build from 70% to a heavy) Today we will be spending 15-20 minutes working on breaking down the lift from the bottom up and then tieing it into a… Read more »
Hero WOD: “Jorge” For Time: 30 GHD Sit Ups (Scale weighted Sit Ups w/ med ball 20/14 15 Squat Cleans 155/105 24 GHD Sit Ups 12 Squat Cleans 18 GHD Sit Ups 9 Squat Cleans 12 GHD Sit Ups 6… Read more »
Teams of 2 2 Rounds (30 Minute Time Cap) 200 Meter Partner Run 100 Power Snatches 75/55 | 45/35 | Cleans or DB 200 Meter Partner Run 100 Box Jump Overs 24″/20″ | step overs | smaller box 200 Meter… Read more »
AMRAP 20 8 TTB | K2E | knee/leg raise 10 Single Arm Dumbell Hang Clean and Jerk 50/35 | 35/25 | 25/15 14/12 Cal Row **This is Open 18.1, so if you have a score recorded, see how you compare!**… Read more »
EMOM 8 2 Squat Clean and Jerks (either) building from 60-70% Today’s goal is to reinforce our clean and jerk by putting a time constraint on them, requiring us to quickly focus and initiate each rep in order to get… Read more »
Pressing Superset: A1) Bench Press – 4×6 at 75% 1RM A2) Bottom of push up plank hold – 4xmax For today’s pressing superset, we will perform our bench press reps, then immediately drop to the floor in a push up… Read more »
Snatch Balance – 5×3 building from 60% of 1RM snatch Snatch Balance – (taken from rack) we will initiate the rep by dipping 2-3″ and using our hips to explode into the bar, creating separation, then immediately dropping into our… Read more »
Weighted Pull Ups – 4×5 Strength: weighted pull ups can be performed with a weight belt or DB held between knees or feet. For scaling, we want to find a strict pull up variation that uses less bands than we… Read more »
Come and join us for open gym from 1000-1200!
Teams of 2: For Time 200 Goblet Squats 53/35 | 35/26 | 26/18 150 KB swing 53/35 | 35/26 | 26/18 100 Hang Power Clean 115/85 | 95/65 | 75/55 50 bar facing burpees 100 Goblet Squats 53/35 | 35/26 | 26/18 75 KB swing 50 Hang Power Cleans 25 bar facing burpees
Workout – Split reps however. This workout is a grinder, with the goblet squats really eating at our legs in the beginning. Small, quick sets will be key to maintaining here.
Core: 3 sets of 20s weighted plank
Core: Since we are paired off in partners, we really want to increase the amount of weight placed on us for these planks. Weight should be placed on lower back/glutes, not upper back. Ensure glutes are squeezed and we’re not hollowing out for these.
