Conditioning: Partner WOD (teams of 2) AMRAP 30 25 KBS 53/35 20 Goblet Squats 53/35 15 S2O 95/65 10 Box Jumps 30″/24″ 5 Strict Pull Ups One works/One Rests. Partners can only switch after each movement i.e. partner 1 does… Read more »
Workout of the Day
Friday, November 19th
Conditioning: Every 4 minutes for 5 rounds (25 min total) 35/25 cal row AMRAP 9 Power Cleans 115/75 6 box jump overs 24/20 60s rest Goal is to push yourself while being consistent in rounds. Score is amount of reps… Read more »
Thursday, November 18th
Weightlifting: Snatch Complex: 6 sets 2 Snatch Pulls 1 Power Snatch 70-80% 1RM Power Snatch Focusing on enforcing that verticle drive, legs down and hips up during the pull and carrying it over into the power snatch. Conditioning: Complete as… Read more »
Wednesday, November 17th
Gymnastic Strength Re-Test (8/31) AMRAP 3: Strict HSPU / Z-Press Rest 3 minutes AMRAP 3: Kipping HSPU / Hand-Release Push Ups Sub in Z-Press if cannot perform with 2 or less mats. Gymnastics: Strict HSPU must be done with no… Read more »
Tuesday, November 16th
Strength: 1RM Thruster (Re-Test from 8/30), followed by 2×3 at 75% Retest from 8/30/21 15 minutes to find 1RM We’re pushing our comfort zone out a little with finding a 1RM thruster. Afterwards, we’ll drop to 75% and perform 3… Read more »
Monday, November 15th
Strength – Close Grip Bench Press 4×5 Going heavier today on the close grip bench press. We want our hand position to be somewhere inside our shoulders to emphasize the triceps, keeping elbows tucked in to our body as we… Read more »
Sunday, November 14th
Hero WOD: “Roy” 5 Rounds for Time 15 Deadlifts 225/155 20 Box Jumps 24/20″ 25 Pull Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations… Read more »
Saturday, November 13th
Conditioning- For Time: (Teams of 2, 45 min cap) 1000m row 50 Alt. DB Snatches 50/35 30 HSPU 15 Burpee to 6″ Target 800m Row 40 Alt. DB Snatches 50/35 24 HSPU 12 Burpee to 6″ Target 600m Row 30… Read more »
Friday, November 12th
Strength: 4 sets of 3 Strict Press, 3 Push Press, 3 Push Jerk (all sets at 80-90% of 1RM Strict Press) Starting off with a heavy 3 strict press to pre-fatigue, then transitioning to 3 push press and finally 3… Read more »
Thursday, November 11th
Veteran’s Day Hero WOD: Loredo – 6 Rounds for Time 24 Air Squats 24 Push Ups 24 Walking Lunges 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment,… Read more »