Strength/Skill: S2O, every 90 seconds 1 x 3 Strict Press The goal here is to achieve a new 3RM. If a new 3RM isn’t possible today, you are still only performing 1 set of 3 strict presses, they should be very challenging. 2 x 3 Push Press (heavier than strict press) 3 x 3 Push Jerk (heavier than push […]
Strength/Skill: Snatches, 7 x 1 every 90 seconds Attempt a new 1RM WOD: For time, 21 – 15 – 9 Power Snatches (set of 21 – 95/65#, set of 15 – 115/80#, set of 9 – 135/95#) Box Jumps (set of 21 – 30/24 in, set of 15 – 24/20 in, set of 9 – […]
Strength: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00 to 11:00, 3×1 @ 90% of 1RM (work on […]
Strength: Deadlift + Box Jumps couplet, 4 rounds E2MOM 3 singles @ 80% of 1RM All of these deadlifts start at a dead-stop, not touch and go 6 Box Jumps (Challenge yourself with the Height of the Box) WOD: FIGHT GONE BAD, 3 rounds Box Jumps (24/20), max reps Plank, work 45s, rest 15s Hang […]
Strength/Skill: Snatch Pull + Snatch Complex, 7 x 1 @ 80% of 1RM, EMOM WOD: Ladder, For Time, 15 – 12 – 9 – 6 – 3 Slam Ball over shoulder (50/30) – 2 for 1 Burpee to target Perform 3 rope climbs after each round When you finish your last 3 rope climbs, Max […]
Strength: Pause Back Squats, 5 x 4, 50% of 1RM, every 2 minutes 2 – 3 second pause in the hole You may progressively add weight or choose to do a longer “Negative” per set. WOD: 10 min AMRAP 12 OH Lunge (95/65) – 1 for 1 16 HRPUs 20 KB Swings (70/50) Need to […]
Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap WOD: 3RFT 10 S2O (135/95) 15 KB Goblet Squats (70/55) 10 HSPU 15 Pull Ups Every 3 minutes perform 15/12 calories on the bike 20 min cap There should be 2 heats of people […]
Strength Complex: Clean Pull + Clean = 1 set, 7×1, @ 80% 1RM, EMOM Perform a clean pull into a TNG clean WOD: 10 Min AMRAP When the clock starts complete 30 Burpee Broad Jumps (OVER THE MAT) then with the remaining time from the 10 minutes perform an AMRAP of: 10 T2B 15 Wall […]
1 Mile Run then 3 rounds of 5 SJ, 10 HRPU, 15 ABMAT Sit Up 800 Meter Run then 3 rounds of 5 TRX Rows, 10 Plank Jacks, 15 V Ups 400 Meter Run then 3 rounds of 5 Slam Balls, 10 KBS,15 Weighted Crunches 200 Meter Run
Skill: Snatch, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: For Time 30-20-10 of DB Snatch (60/45) 1 for 1) T2B 12 Min Cap Tabata: Front Support ABMAT Sit Ups G2O (45/25) cycle through 8 rounds of Supports then sit ups then G2O. support, sit […]
Categories
Recent Posts
Archives
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022
- December 2021
- November 2021
- October 2021
- September 2021
- August 2021
- July 2021
- June 2021
- May 2021
- April 2021
- March 2021
- February 2021
- January 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- March 2020
- February 2020
- January 2020
- December 2019
- November 2019
- October 2019
- September 2019
- August 2019
- July 2019
- June 2019
- May 2019
- April 2019
- March 2019
- February 2019
- January 2019
- December 2018
- November 2018
- October 2018
- September 2018
- August 2018
- July 2018
- June 2018
- May 2018
- April 2018
- March 2018
- February 2018
- January 2018
- December 2017
- November 2017
- October 2017
- September 2017
- August 2017
- July 2017
- June 2017
- May 2017
- April 2017
- March 2017
- February 2017
- January 2017
- December 2016
- November 2016
- October 2016
- September 2016
- August 2016
- July 2016
- June 2016
- May 2016
- April 2016
- March 2016
- February 2016
- January 2016
- December 2015
- November 2015
- October 2015
- September 2015
- August 2015
- July 2015
- June 2015
- May 2015
- April 2015
- March 2015
- February 2015
- January 2015
- December 2014
- November 2014
- October 2014
- September 2014
- August 2014
- July 2014
- June 2014
- May 2014
- April 2014
- March 2014
- February 2014
- January 2014
- December 2013
- November 2013
- October 2013
- September 2013
- August 2013
- July 2013
- June 2013
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2010
- August 2010
- March 2010
- February 2010