Strength: Deadlifts – 5×3 at 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 11 4 Thrusters 135/95 8 Hang Power Cleans 135/95 12 KBS 70/53 16 Wall Balls to 12/10′ targets (20/14) Workout – we’re going to be pushing… Read more »
Gymnastic Strength: Strict Pull Up – 1 set matching reps in week 1 followed by 3 sets of 60% that number. Pulling strength – we want to come out with a large set matching what we did in week 1…. Read more »
Strength: Back Squat – 3×5 @ 100% 10RM 1×20 @ 60% 10RM Strength – We’re going to hit 3 working sets with 2 minutes of rest in between, then drop the weight and hit one large volume set. Limit rest… Read more »
Open Gym: Come and join us for open gym from 1000-1200!
Mother’s Day WOD: Performed solo or in teams of 2: 400m farmer carry buy in (53/35) 6 rounds: 12 push ups (or 12 ring row for baby carrier) 12 air squats 12 burpees (or 12 KB deadlifts for baby carrier)… Read more »
Murph Prep #3 ***Optional vest encouraged!*** Buy in: 800m run Then 5 Rounds 10 Ring Rows 10 Dual DB Push Press 50/35 10 Goblet Squats 53/35 Cash out: 800m run We are switching up the movements but still utilizing the… Read more »
Skill Day: Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter… Read more »
Weightlifting: Snatch Technique work Drop Snatch – 3×4 Snatch Balance – 3×4 Conditioning: For Time 30-20-10 Box Jump 30″/24″ DB Snatch 50/35 Deadlift 185/135
Strength: Tempo Back Squat – 31X1 4×5 @ 80% 10RM Conditioning: 6RFT 9 Thrusters 95/65 35 Double Unders
Strength: Deadlifts – EMOM 10 8 Deadlifts @ 70% 10RM Conditioning: 3RFT 200m run 16 pull ups 12 DB push press 50/35 200m run 16 TTB 12 DB Power Clean 50/35
Clean – E3MOM for 9 minutes (3 rounds) 5 Cleans Set 1: 75% Set 2: 80% Set 3: ~85%
Strength – Heavy cleans today and these should not be touch and go. 3 minutes is plenty of time for quality reps and rest.
Running Clocks For 4 minutes: (0:00-4:00) 15 Power Cleans 155/105 | 135/95 | 95/65 Max Cal Row For 3 Minutes: (4:00-7:00) 12 Power Cleans Max Cal Row For 2 minutes: (7:00-9:00) 9 Power Cleans Max Cal Row
Workout – building off our cleans, we should be dropping weight from our strength here. Total of 9 minutes in which we’ll count our calories as our score.
