For strength today we’ll be working on 3 rep sets of the dead lift. Hit 4 heavy sets adding weight for each successful lift building to a heavy triple for the day. Strength Dead lift 3,3,3,3 “Surfer on Acid” 3 Rounds For Time Run 400M 21 BurpeesRead More
Strength Every :90 for 6 sets Power Snatch x 2 (increase weight after successful lifts) Conditioning AMRAP in 12 Minutes 12 Overhead Squats (95/65) 10 Toes to Bar 8 Box Jumps (24/20)Read More
Strength 1RM Hang Power Clean Conditioning In teams of 2 Alternating Rounds AMRAP In 16 Minutes 7 Hang Power Cleans (135/95) 7 Burpees 14 Wall Ball Shots (20/14)Read More
Strength E2MOM for 4 Sets Front Squat x 5 (75%) Conditioning Every 3 Minutes for 5 sets Row 18/16 Calories 25 Air Squats Shoulder to Overhead* Rd1 10x (115/75) Rd2 8x (135/95) Rd3 6x (165/115) Rd4 4x (205/145) Rd5 2 x (225/155)Read More
A classic benchmark workout today guys, lets get after it!! Scale pull-ups as needed to maintain sprint intensity throughout this WOD. For RX, make sure you chin clears the bar on EVERY rep! “Helen” 3 Rounds For Time Run Run 400M 21 Kettlebell Swings (53/35) 12 Pull-ups Strength Close Grip Bench Press 5,5,5,5Read More
On an 18 Minute Running Clock 0:00 – 7:00 Moving at 70% Complete Rounds For Quality 12/10 Calorie Row 10 Push-ups 1 Shuttle Run 7:00 – 8:00 Transition 8:00 – 18:00 AMRAP in 10 Minutes 3 Power Snatches (135/95) 25 Double Unders 12 Toes To Bar Accessory 3 x 1 Turkish Get Ups (L/R) Go...Read More
Start out with a 10 minute alternating strength EMOM! On even minutes you’ll work pulling gymnastics strength using your choice movement for 5-10 reps. If you’ve been hitting lots of ring rows, try some banded pull-ups or negatives today, or go outside the box and go with ring pull-ups or chin-ups! On odd minutes you’ll...Read More
Lets tackle an old school lady benchmark today!! This one is fun and HARD!! Lets go!! Take 15 Minutes to Find a 1RM Overhead Squat “Nancy” 5 Rounds for Time Run 400M 15 Overhead Squats (95/65)Read More
