Conditioning: Every 10 mins for 30 mins do: Row, 500/400 m 20 Burpee Box Jump Overs, 24/20 in Bike, 1000/800 m Run, 400 m We are looking to complete the rounds around the 8-9 minute mark, giving us somewhere between… Read more »
Workout of the Day
Tuesday, October 19th
Strength: Stamina Squatting #2. EMOM 10, minute 0-5 4 front squats at 55% 1RM (back squat), minute 5-10 8 back squats at 55% 1RM (same weight) Today is our second round of stamina squatting. The 55% is based solely off… Read more »
Monday, October 18th
Strength: Tempo Strict Press: 4×5 @ 31X1 Note: Strict press – 3 second negative, 1 second pause at bottom and top. Really enforce the pause on the chest, not suspended in air. The first inch or two off the shoulders… Read more »
Sunday, October 17th
Hero WOD: SC 4For Time:Buy-in: 44 push ups4 Rounds400m Run4 Front Squats 115/854 Burpees4 Thrusters 115/854 Burpees4 Push Presses 115/854 Burpees4 Power Cleans 115/854 BurpeesCash-out: 44 push ups Background: This hero workout is dedicated to Sergeant Mike Stephen, Stone County… Read more »
Saturday, October 16th
Partner WOD: In teams of 2:Buy in: 1600m Relay Run (switch every 200m)10 Rounds For Time: (Switch every full round)4 Strict Press 115/85 / 95/65 / 75/5510 Air Squats8 Push Press 95/6510 Air Squats12 Push Jerks 95/6510 Air SquatsCash out:… Read more »
Friday, October 15th
Mobility: **Upper Body Stretching and mobility, 10 minutes at the start of class after yesterday’s JT** WOD: For Time: (30 min cap)1000m Row5 Rope Climbs800m Row4 Rope Climbs600m Row3 Rope Climbs400m Row2 Rope Climbs200m Row1 Rope Climb Note: Longer workout… Read more »
Thursday, October 14th
WOD: JT:21-15-9HSPURing DipsPush Ups Note: We are utilizing JT as a strength-based workout today, finishing up with core specifically designed to increase our gymnastic capacity. Scale HSPU to Pike Push Ups today before going to Z-Press, ring dips done with… Read more »
Wednesday, October 13th
Strength: Front Squat: 6 sets – 5, 5, 3, 3, 1, 1 @ 76%, 78%, 83%, 85%, 90%, 93% Note: Today should be challenging but all percentages should be possible with 1 more in the tank. WOD: For Time30 DB… Read more »
Tuesday, October 12th
Strength: Pull Ups: 10/8/6/4/2 Note: sets should be unbroken, meaning that if we are using assistance we should be starting with a high degree of support and then reducing it to match the rep scheme. WOD: For Time:25/20 Cal Bike100… Read more »
Monday, October 11th
Strength: 5 complexes of: ~65-80% of 1RM Jerk3 Push Press2 Push Jerk1 Split Jerk Note: We expect individuals to vary on the weight, but the % should be within 65-80% of their 1RM jerk. Goal is to fatigue and force… Read more »