Find your buddy and head out the gym for sunday fundaySplit work how you want. 5 rounds for time of:5 Ring Muscle-ups (equal amount of burpee pull ups for sub)10 Squat Cleans, 135/95 lbs20 Box Jumps, 24/20 inRest 5 minutes 4 rounds for time of:21 Wall Balls, 20/14 lbs15 Toes-to-bars9 Power Snatches, 115/80 lbsFor time100...Read More
Endurance Finish in any order.. choose wisely. Split work between partners. 8- 400m runs100 Cal Row100 Cal bike100 Burpees HMMMMMMM how to split this up?? 9am and 10am Wod3 Rounds 350m Row 15 DB Deadlifts 3 Muscle Ups 250m Row 12 DB Deadlifts 2 Muscle Ups 150m Row 9 DB Deadlifts 1 Muscle Ups DB...Read More
3 Rounds 20 Double Unders 12 HEAVY Russian Swings 8 Scap Pull Ups 10 Empty Bar Low Hang Squat SnatchesStrength Below the Knee Hang Squat Snatch 2-2-2-2 (75 percent of 1rm, drop and reset between REPS) rest 2-3 minutes between sets*not from the floor, just below the kneeWod27-21-15 Pull Up *scale banded pull ups, jumping...Read More
Little Thursday pump sessionWarm up Amrap 5 Minutes 10 Cals 20 Air Squats10 lungesAlternating Every 3 Minutes for 30 Minutes (5 rounds each) alternate between: a)10 Heavy Back Squats 70 to 80 percent even if you have to rerack briefly. *newer athletes adjust reps to 7 or 8 and/or a lower percent.b) AMRAP 3 Minutes...Read More
Lets have some fun with 20 Bar Facing Burpees, race your friends (SEND IT) Then 2:00 Banded Front Rack Stretch (per side) Then 7-5-3 DB Squat Clean Thrusters Rest :30 after each setStrength Pause Front squat5 sets of 3 AHAP *you can build between setsDo your extra work today listed after the workout. We are...Read More
800m Run or 1000m Row Then 10 Snatch Deadlifts* 10 Snatch Pulls 10 OHS 5 High Hang Squat Snatch 5 Low Hang Squat Snatch 5 Squat Snatches *All done with light weightStrength 8 sets of 1 Snatch at 80 to 90 percent. A few sets to build to that then keep it heavy. AMRAP 3...Read More
Every 3 Minutes for 9 Minutes 2 Wall Climbs 12 Jumping Lunges 2-way wrist stretchDB snatches in remaining time*figure out which version of the handstand you are doing Will take a few mintues to warm up to your clean weight for the wodWod First today5 Rounds 25 foot HS Walk 20 Single DB Box Step...Read More
Wod 1- 8 minute Amrap4 minutes on the rower for calories-split work how ever you want4 minutes of wall balls-split work however you want*if there are more teams than rower this can be done on bikes Wod 2- 8 minutes amrapRun 800m, with remaining time do as many reps as possible of Clean and Jerks...Read More
8am Endurance-Partner 10k- We will do this “forward” this timeWork split between partners in a you go i go format2- 1 mile runs4- 800m 8- 400m 2- 200m 9am and 10am AMRAP 21 MinutesBike 15 cals or Row/ski 300 21 Sumo DLHP 75/60lbs Bike 15 cals or row/ski 3009 HSPU or regular push ups, inverted...Read More
Barbell specific warm up on boardStart with an empty bar and work up to a moderate weight. Form focus.Strength 7 sets of 2 squat snatchDrop and reset between reps, short break a few seconds 70 to 80 percent of 1 rep maxThen Strength/skill 14 sets of 3 snatch grip deadlifts- 85 to 105 percent of...Read More
