Skill work: KB and DB Snatch Skill – we’ll be working on both the DB and KB snatch today. Primary focuses will be: Dumbbell snatch – working on keeping torso up, utilizing hip drive, transitioning mid air, breathing at the… Read more »
Strength: Pause Deadlifts (2 sec at knee) 5×3 at 70% 10RM Strength – deadlift weight should be on the lighter side to work on ensuring we’re driving down with our legs while pulling up. Pause at the knee for a… Read more »
Conditioning: In 30 minutes: 2000 row 150DU/300SU 100 Bar Facng Burpees In remainder: Build to a heavy 1RM Hang Squat Clean Today’s workout is a grinder and the burpees will be a mental battle as much as a physical. We’re… Read more »
***Murph Prep #2! Bring your vest!*** Gymnastic Strength: Strict Pull-Ups 10/8/6/4/2 Pull ups – we want to increase the challenge for those scaling, so reduce the amount of bands that we used on the max test. The sets do not… Read more »
Hero WOD: Hotshots 19 6 RFT 30 air squats 19 Power Clean (135/95) 7 strict pull ups 400m run Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June… Read more »
Partner WOD: Teams of 2 For time: 400m farmer carry 53/35 75 Power Snatch 115/85 75 back squats 115/85 75 Power Clean 115/85 75 Front Squats 115/85 400m farmer carry Workout will start and end with a farmer carry in… Read more »
Strength: Deadlifts – E2MOM 12 (6 rounds) 5 reps at 80% of 10RM *Add 5% each round, ending at 105%* Deadlifts – we’re hitting 6 sets of 5, increasing weight by 5% each round. Our last set should be heavier… Read more »
Skill day: 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… Read more »
Conditioning: Every 10 minutes for 3 rounds (30 minutes) 200m Farmer Carry 50/35 30/24 Cal Row 400m Run 20 Dual DB Front Squats 50/35 Looking to get about 2 minutes rest per round here, so if the farmer carry is… Read more »
Weightlifting: Touch-n-Go Power Snatch 5×5 Weightlifting: We’re going to build across the 5 sets today and work on cycling a snatch that is a little heavier than we’re used to doing in a workout. All reps must be touch and… Read more »
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.
