Gymnastic Skill Work: Kipping Pull Up Progressions: (20 minutes) A) Hollow-Arch swings B) Standard/C2B Kipping Pull Up C) Butterfly Skill Work For those with Kipping/Butterfly, we will be performing a EMOM 10 with 50% of our max pull ups. We… Read more »
Weightlifting: Snatch Deadlifts w/ 3 second pause at knee: 4×3 at 90-100% Today is all about ensuring that our first drive has no torso movement, our brace stays solid, and then lifting our torso and driving down to complete the… Read more »
Conditioning: AMRAP 6 12 SDHP 95/65 4 DB Burpee Box Step over 35/20 24″/20″ Rest 2 min AMRAP 6 8 SDHP 115/75 8 DB Box Step Up 35/20 24″/20″ Rest 2 min AMRAP 6 4 SDHP 135/95 12 Box Jump… Read more »
Pressing Strength: 4 sets 5 Strict Press at 70% 1RM 6-8 Push Press at same weight Strength: We are going to fatigue our shoulders with 5 reps of strict press at 70% of our 1RM, then immediately (no reracking) going… Read more »
Hero WOD: “Roberts Ridge” For Time: 10 Clean and Jerks 185/125 20 Kettlebell Swings 70/53 30 Thrusters 95/65 40 Chest to Bar Pull Ups 50 Bar Facing Burpees 60 Wall Balls 20/14 70 Cal Row Background: In March 2002, a… Read more »
Conditioning: Teams of 2:AMRAP 2420/15 Cal bike15 Ring Dips30 KBS 70/5360 Air Squats30 KBS15 Ring Dips20/15 Cal Bike200m Run (together) Besides the dips, we should be attacking this workout in large, quick sets, sprinting the bike calories and the run… Read more »
Weightlifting: Clean Pulls: 4×5 at 90-95% 1RM Weightlifting: Our goal today is to build strength and power through the proper pulling positions we’ve worked on. Try not to let go of the bar at any point, but it is okay… Read more »
Strength: 4 Super Sets:10 Front Rack BB Walking Lunge (~25′)10 Barbell Romanian Deadlifts2 Minutes Rest Strength today will be focusing on posterior strength in glutes and hamstrings. The weight should be the same for both movements, okay to build over… Read more »
Pulling Strength:A1) Bent Over Barbell Row (Snatch Grip) 4×6-8A2) Snatch Grip Barbell Shrugs – 4×10 Our pulling strength we will be performing our barbell rows in snatch grip today. Knees slightly bent, as close to 90 degrees in the torso… Read more »
Handstand Push Up Skill Work:Spend 20 minutes working on the following:1) Kicking to the wall2) Performing HSPU Negatives (no press, controlled decent)3) Strict HSPU with mats4) Kipping drills For those with HSPU (strict/kipping), perform 4 max sets of pausing HSPU… Read more »
Come and join us for open gym from 1000-1200
