Author Archive
Friday, 09-13-2019
Strength: Establish 1 rep max Deadlift Conditioning. For Time 30 Double Unders 7 Reverse Burpees 10 Dumbbell Snatches 35+/20+ 13 Front Squats 135/95 15 Pull-ups 30 Double Unders RTG – 5 Muscle-ups in place of Pull=up WOD Tip: We end the week with a heavy deadlift if all systems are a go. Final workout of […]
Thursday, 09-12-2019
Skill: Turkish Get-ups Conditioning. AMRAP 20 12/10 Cal Row 50M Sled Push 3×45 / 2×45 100M KB Farmer Carry 53/35 1 Rope Climb RTG – Vested WOD Tips: Today’s skill work is the turkish get-up. Practice good technique and use the skills session as a warm-up to the workout. Workout of the day is a […]
Wednesday, 09-11-2019
Group Warm-up of all Movements Conditioning – For Time 911 Tribute 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row WOD Tip: […]
Tuesday, 09-10-2019
Group Warm-up Conditioning: 30′ AMRAP 400M Run (Together) Split Reps, You go I go 50 Front Rack Lunges 95/65 50 Push-ups 50 Sit-ups 50 Hang Cleans 95/65 WOD Tip: Today’s team workout has some challenging movements, especially the front rack lunges. Partners work in a you go i go format, but are responsible for half […]
Tuesday, 09-03-2019
Warm Up Skill: EMOM 12 1. 8 Front Rack Lunges 95/65 2. 5-10 Pulling Movement (Muscle up, C2B, Pull ups) 3. 5-10 HSPU Conditioning. 3 Rounds 15 Power Snatch 95/65 20 Push Ups 25 Military Sit ups Wod Notes: Today we Start with a skill EMOM. Pick a rep number you can complete for the […]
Monday, 09-02-2019
Group Warm Up Conditioning. Teams of 3 0-10 Min. 1. Clean and Jerk 135/95 2. 200m Run 3. Rest 10-20 Min. 1. T2B 2. 12 Cal. Row 3. Rest 20-30 Min. 1. Front Squat 2. 200m Run 3. Rest 30-40 Min. 1. Box Jumps 2. 12 Cal. Row 3. Rest Wod Notes: 1 Person per […]
Friday, 08-16-2019
Warm up Strength: Deadlift 5×50%, 5×60% 5×65%, 3×70%, 2×80%, 2×85% +10-20lbs Conditioning. Every 5 Min for 20 Minutes 21/18 Cal. Row 12 Hand Release Push Ups 9 Power Cleans L1 95/65 L2 115/80 L3 135/95 Wod Notes: Focus on pace today. Goal today is to increase the pace every round. On the cleans today pick […]