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 […]
Strength: Back Squat, 5×5 @ 70%, Every 90 Seconds WOD: 4RFT The goal of today’s WOD is to test where you are gymnastic wise. This is a great day to see what scales we have in place for the HSPU and Muscle Ups. The volume is just right for a nice challenge. 100 Double Unders (each […]
Skill: Push Press, 5×5, no %, Every 2 min Focus on the return with a 2-3 second eccentric movement. WOD: 21 Min AMRAP Relay The goal of today’s WOD is to have a high heart rate, bring it down a little while your partner works, then bring it right back up again. This is a […]
Strength: Power Clean, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: Sprint Intervals The goal of today’s workout is to really push the tempo on the BJO and KBS and then settle in for the cleans. The goal should be around 15-25 cleans in the […]
Skill: Rope Climb, 10 Reps for time, 7 minute cap. WOD: Ladder The goal of today’s WOD is to really challenge yourself on the ring dips. Do not worry about speed on the dips. Focus on depth and full extension at the top. Really focus on dip form today. The front squats should be inconveniently challenging. […]
Bootcamp KBS Plate Burpees Banded AXE Chops Bent over row Farmers walk KB Def. Sumo Squat Plate Def Push Ups Crunch to Press Plae Bicep curl to press Rower/Bike
Strength: Front Squat, 10-8-6-4-2, Every 2 min, Start at 65%, WOD: Sprint Intervals The goal of today’s WOD is to sprint through the movements as fast as possible. It should hurt to get through the round. 12 Front Squats (115/75) 10 Box Jumps (24/20) 9 Thrusters (115/75) 10 Box Jumps (24/20) 6 Shoulder to Overhead […]
Strength: Clean Complex: Power Clean, Hang Squat Clean, Front Squat = 1. 6×1 every 90 seconds. WOD: Partner Challenge The goal of today’s WOD is to move super fast on the AMRAP so you can beat your partner. Take your time on the rope climbs when they begin to get fatiguing but you still want […]
Skill: Toes to Bar Then For Time, 5 min cap. 30 Toes to bar for time. WOD: 25 Min Ascending Ladder The goal of today’s WOD is to find a pace that you can stick to. Although the first few rounds you may be able to fly through, you should still take it slow. Pace […]
Strength/Skill: Back Squat, 10-8-6-4-2, Start at 65% for your set of 10. Add weight as the rounds progress (goal would be 20#’s for men, 10#’s for women each round, but feel free to add weight as you wish), Every 2 min. WOD: For Time The goal of today’s WOD is to KILL the bike and […]
Strength/Skill: Snatch Complex: Squat Snatch + Hang Squat Snatch, 6×1, Every 60 Seconds WOD: Chipper The goal of today’s WOD to find that cruise control pace. Chippers are meant to take some time. It’s about minimizing rest and keeping a nice pace. 200 Double Unders 100 Air Squats 50 Power Snatches (95/65) 25 Burpee Box […]
Row + Kick Back HandStand or Wall Sit Banded Lat Pulldown Mason Twists Floor Press Shoot Throughs Trr Planks WJR 30:30 30:20 x2 20:20 x2
Skill: Rower (fix some loose ends) 5 Rounds of: 30 seconds work, 1:30 sec rest. We are RECORDING AVERAGE WATT OUTPUT! This should hurt! 5 scores of your average Watt output WOD: 3 rounds of Fight Gone Bad Format The goal of today’s workout is to really push yourself. This is a huff and puff […]
Skill: T2B, Figure out how fast it takes to perform 8 toes to bar. This should help strategize for the WOD. WOD: Survival The goal of today’s WOD is to fail at some point. If you scale your reps and make it too easy and you can get through all 8 rounds then you did not fail. […]
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