Strength: Pressing Superset: 4 sets 6-8 Behind the Neck Snatch Grip Strict Press 6-8 DB Front Shoulder Raise (together) Strength: Working on two weaknesses we have. 1) Driving through the traps/shoulder blades from behind the neck and 2) Front Delt… Read more »
Conditioning: For Time – 50/35 Cal Assault Bike, 125 Double Unders/250 Single Unders, 2000m/1600m Row, 125 Double Unders/250 Single Unders, 50/35 Cal Assault Bike. Working on low-impact conditioning and high volume double unders today, as well as giving us a… Read more »
Strength: Strict Press 4×8 @ 70% Conditioning: “Helen” – 3RFT 400m run, 21 Kettlebell Swings 53/35, 12 Pull Ups. Our goal is to try and go big on the KBS/PU and maintain. If we have to, we’d rather run a… Read more »
Strength: Back Squat: 5×3 at 75%, 78%, 82%, 85%, 85% WOD: AMRAP 812 Push Press 95/6516 Back Rack BB lunge 95/6520 Sit Ups Note: lunges can be done stationary or walking based on class size. We should have a goal… Read more »
Rogue Challenge – Deadlift for Reps. AMRAP 2 Deadlifts 315/225. OR 3×8 at 70% Partner WOD: In teams of 2:3RFT (40 min cap)400m run w/ plate 45lb/35lb40 Squat Cleans 95/6530 Shoulder-to-overhead20 Pull Ups10 Synchro bar facing burpees
Strength: Bench Press 4×3 – Build over the sets to a heavy triple. Conditioning: For time: 100 Double Unders 75 Single Arm Dumbbell Deadlifts, 50/35 lbs 50 Single Arm Dumbbell Suitcase Walking Lunges, 50/35 lbs 25 Single Arm Dumbbell Box… Read more »
Weightlifting: 3 Position Power Clean: 5 sets 1 High Hang P.C 1 Hang P.C 1 P.C *final P.C. should be touch and go* Working today on generating vertical power, starting with nothing but a short hip/glute drive, carrying forward to… Read more »
Gymnastic Strength Accessory: Gymnastic Strength Circuit – 3 timesA1) Strict Pull Ups 3-5 reps (add weight if needed)A2) DB Z-Press 6-8 repsA3) DB Bent Over-Row 6-8 RepsA4) DB Upright Shrug 6-8 RepsRest 2 min Strength: We have a large circuit… Read more »
Strength: Forward & Backward Barbell Back Lunge – 4×8/leg 4 reps forward and 4 reps backward per leg Strength: Today, we will be doing both forward and backward lunges. Start the reps off by doing a right leg, forward lunge,… Read more »
WOD For Time: (40 min cap)1500m Row 100 Air Squats 50 Alt. DB Snatch 50/35 1200m Run 1000m Row 60 Air Squats 30 Alt. DB Snatch 50/35 800m Run 500m Row 40 Air Squats 20 Alt. DB Snatch 400m Run
“Marston” AMRAP 20 1 Deadlift 405/285 10 TTB | K2E | Leg Raise 15 Bar Facing Burpee
Workout – this hero wod is designed for a single heavy deadlift per round, so if we’re scaling lets look at about 90-95% of our 1RM deadlift.
