Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches...Read More
Start off with a sprint WOD today, do your best to keep moving the entire WOD!!! Once that wraps up we’ll spend some time on pulling, core and grip strength. Chin ups are a good way to switch things up when it comes to vertical pulling – same ROM standard. Athletes choice on weight for...Read More
Lets get after some upper body pressing strength today. Build up, and find a heavy triple in the strict press. Save some energy for “Jelly Jumps”, a sprint met-con that will ask you to do some fast box jumps after lots of leg work!! Have fun and aim to come in under the cap. outstanding...Read More
Lets start the week with one of the most popular Open WODs in recent years. Do your best to stay within the frame if the WOD, but even if you fail to complete the reps in the required time, make it an AMRAP and go for 8 minutes minimum. Scale options include reduced DU reps...Read More
Start the day building to a heavy double in the dead lift. Then we’ve got a fun 12 minutes of running and body weight movement! Strength Dead lift 5,3,2,2,2 Conditioning AMRAP in 12 minutes 10 Handstand Push-ups 1 Shuttle Run 25 Air Squats 1 Shuttle RunRead More
Our strength piece today is aimed at cycling moderate loads quickly. If not using the suggested weights, please select 3 different loads appropriate for your ability. For our Met-con today, you’ll be working with a partner, split the work anyway you’d like with one athlete working at a time. Scale the muscle ups using pull-up...Read More
Take some time before the workout to get a feel for the overhead lunges. Experiment with grips but make sure to maintain active shoulders throughout the set. AMRAP in 20 minutes 15 Kettlebell Swings (53/35) 12 Pull-ups 10 Overhead Barbell Lunges (95/65) Starting with and EMOM 3 burpees After 10 minutes of recovery Complete the...Read More
Get in today and get started with a tough met-con. Once you’re finished , we’ll regroup and hit some accessory work. For Time 1K Row 50 Toes to Bar 40 Alternating Dumbbell Snatches (50/35) Accessory Work 4 Super Sets Not For Time 20 Russian Twists Ring Dip A. 5-10 B. Assisted Practice / Negative C....Read More
Start the day by working on two skills that we’ll definitely be seeing in the Open; HSPU and Double Unders. Work with a coach and decide which “bucket” you land in for each movement. Take the opportunity to improve at both skills, don’t worry about speed or scoring – just get better. Great at HSPU?...Read More
Working with a partner or solo, you’ll complete one set of 8 back squats every 90 seconds for 5 sets. Use 50% 1RM for those with “heavy back squats” new athletes or lower 1RMs can go 55-60%. For conditioning today, lets work on some “griptastic” capacity work. Turn off your the part of your brain...Read More
