Monday 06.24.2019
A) Strength: 1) Front Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: 5 x 5, adding weight if form permits 2) DB Power Clean + DB Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s. – this should be done at a […]
Saturday 06.22.2019
Pick up your Summer Bingo cards in the lobby today! ”Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest L2: (65, 35) (14, 10) (20, 15) L1: […]
Friday 06.21.2019
A) Handstand Push-ups – Rx+: (Accumulate 20-30 Strict Reps) – Rx: (Accumulate 5 Strict + 20 Kipping) – L3: (Accumulate 20-30 Kipping) – L2: (Accumulate 20 to 1-2 Abmats) – L1: (Accumulate 30-50 Box Push-ups) *In between sets complete 20 Banded Facepull-aparts B) AMRAP 12: 40 Double Unders 30 Walking Lunges (BW) 20 Barbell Rows […]
Thursday 06.20.2019
A) STRENGTH 1) Back Squat: 4/3 x 5 @80%. Rest 2:00 – 4 warm-up sets/3 work sets 2) Squat Clean: 6 x 1, every 60s. – add weight each set up to a heavy single. B) EMOM 16: Minute 1: 10 Romanian Deadlifts (AHAP) Minute 2: 10 Goblet Box Squats (AHAP) Minute 3: 10 Air […]
Wednesday 06.19.2019
A) Power Snatch + Overhead Squat: 5 x 2 + 3 Adding weight if form permits. Rest 90s. B) For time: Run 400 Meters 21 Power Snatch (115, 75) Run 800 Meters 15 Power Snatch (135, 95) Run 1 Mile 9 Power Snatch (155, 105) L3: (95, 65) (115, 75) (135, 95) L2: (75, 55) […]
Tuesday 06.18.2019
A) STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. – adding weight each set – Beginner: 6 x 6 focusing on technique. 1b) Inverted Rows: 6 x 10. Rest 45s. – 1st 3 sets – pronated grip – Last 3 sets – supinated grip B) ”Open WOD 12.1” AMRAP 7: Burpees C) EXTRA CREDIT […]
Monday 06.17.2019
A) Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM. – Beginner: 5 x 5. Rest 2:00 B) 4 RFT: 25/20 Calorie Row 30 DB Renegade Rows (50, 35) (total) Rest 90s after each round L3: (45, 30) L2: (35, 25) L1: (30, […]
Saturday 06.15.2019
With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 DB Hang Squat Cleans (50, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run 12 DB Hang Power Cleans (50, 35) *One athlete completes a full round at a time 24:00-34:00 150 Ft. Farmer Carry Intervals, AHAP […]
Friday 06.14.2019
A) STRENGTH 1) Glute Hip Thrust: 3/5 x 8. Rest 90s. 2) DB Step-ups: 1/3 x 10 ea. Rest 90s. B) 5 Rounds: 6 Deadlifts (225/165) 8 Chin-ups 40 Double Unders L3: (185/125) L2: (155/105) L1: (135/95)
Thursday 06.13.2019
A) STRENGTH 1a) Rope Climb: 4 x 2. Rest 45s. – Rx+: L-Sit Rope Climb – Rx: Legless Rope Climb – L3: Rope Climb w. legs – L2/L1: Ground to standing with rope x 3 reps. 1b) Ring Dips: 4 x 10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band […]