Group Warm up Conditioning 4 Rounds 50m Sled Push (Back Alley) 40 Hammer Strikes 30 Air Squats 20 DB Snatch 35+/25+ 2 Rope Climbs Low Crawl width of gym (army crawl) RTG = Weight Vest Cash Out: Foam Roll WOD Notes: Tactical Thursday Training. If its nice out you can do the majority outside. The […]
Warm up Conditioning. For Time 1K Row 80 Double Unders 60 Hammer Strikes 40 Sandbag Step ups 20 Pull Ups 40 Sandbag Step ups 60 Hammer Strikes 80 Double Unders 1K Row RTG = Vest Wod Notes: Today’s wod is a chipper ladder. Pick a pace that keeps you moving through the movements. Push it […]
Warm up Conditioning For Time 75 Double Unders 75 Wall Balls 20/14 75 Sit ups 75 Double Unders 75 Push Press 45/35 75 Burpees 75 Double Unders RX+ = Vest WOD Notes This one will be mentally tough. Enjoy. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find […]
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 […]
MACV – SOG GORUCK Workout
Guerilla Ops Ruck Challenge Workout #1. Complete by the end of August. Team of 2 (Split Reps) 100 Burpees (Weight Vest or Ruck Sack on) Then 2 Rounds 24 Ruck Swings (Sub Russian KB swings any weight for Ruck Sack) 64 Push-ups (No Ruck Sack) 24 Ruck Squats (Sub KB Goblet Squats for Ruck Sack) […]
Warm-up Conditioning 1,000M Run 5 Rounds 50M Farmer Carry 10 Push-ups 15 Kettlebell Swings 53/35 25 Hammer Strikes 1,000M Run WOD Tips Today’s tactical fitness includes hammer strikes. Focus on good technique getting the hammer head high before striking the tire, and avoid swinging the head close to the knee. Interested in learning more about […]
Warm up Conditioning. 4 Rounds 400m Run 5 Tire Flips 10 Sand Bag Cleans 15 Ball Slams 20+/15+ 20 Military Sit ups RTG Vest WOD Notes: Today is a tactical wod grinder. Interested in learning more about PRIMUS CrossFit, Orlando’s premier CrossFit affiliate gym? Contact Us to find out more.