Straight through-1 minutes hollow hold-1 minute super man200m run10 Empty Bar Front Squats 10 Empty Bar Hang Power Cleans 10 Empty Bar Hang Squat CleansStrength-Based off your 1 rep max power clean. Build up quickly to your 70 percent Power Clean from the floor3 @ 70% 2 @ 75% 1 @ 80%3 @ 75% 2...Read More
Warm up 2 rounds20 Lunges 5 deadlifts with light weight5 KB swings to eye level (workout will be KB overhead)Strength Tempo DeadliftsEvery 2 minutes for 10 minutes3 reps3 seconds up 4 seconds downTime under tension today. next week is 4 reps then we are just about done with this deadlift cycleWod AMRAP 15 Minutes 50...Read More
Warm upGrab an empty bar then just for fun 10 burpees over your barThen as a class2 RoundsMinute 1- 7 snatch grip high pull, 7 power position power snatchMinute 2- 7 hang power snatch Minute 3 4 power snatch from the knee– 2 OHS — 2 Full snatchStrength 20 Minutes to work on sets of...Read More
NEW 5 rep max squat day. We are also hitting 5×5 at 90 percent of this number later in the week. Starting to wrap this squat cycle up. This is how we get stronger. Strength- Find New 5 rep maxAfter that start warming up for the heavy cleans in the wod. There are two versions...Read More
Partner WodStraight through, no rest. Don’t share wall balls unless you are family. 50 Single arm DB (alternating) clean and jerk. One side of the DB hits the ground each rep. split work as needed. Straight into3 Rounds Run 400 together 42 Kb swing (split how you want) 24 pull ups (split how want)Straight into...Read More
EnduranceThe Backwards 10k team workout. Try to have the same partner you did the first time. Work its split, you go… I go… 2×200 (each partner runs one each)8x 400 (each partner runs 4 each)4 x 800 (each partner runs 2 each2×1 mile (each partner runs 1 mile each) 8am and 9am3 Rounds for time15...Read More
Going to give your legs an extra long rest this week before we hit our next 5 by 5. Constantly varied right? We have been cooking our legs for the past 3 weeks.. we will be finding a new 5rm back squat monday. rest upWarm up 3 Rounds 50 Single Unders 7 Empty Bar Front...Read More
Warm up 2 Rounds200M run15 KB taters… who doesn’t like taters right? video belowThen (Coach led)10 overhead squats 10 Power position power snatch10 Hang power snatch10 from the shin with the a squatStrength is a little different today. Barbell cycling is important to get the most out of your workouts but its something we almost...Read More
Warm up30 single leg rdls with a light KBThen6 Min Amrap 10 Ring rows 10 step ups 10 squat jumpsStrength Tempo Deadlift 10 Minutes every other minute on the minute 3 Tempo Deadlifts Wod12 Minute Amrap5 squat cleans 155/1057 Chest to bar pull ups9 Box jump oversGive this one some gas pedal but sustain your...Read More
Warm up20 Pass throughs 200 M Run10 strict press10 Push press20 kip swings20 Push upsStrength10 sets of 3 push press at approximately 70 percent. one set every 90 seconds Wod 20 Bar Facing BurpeesThen,15-12-9Toes to BarPush Press 115/80lbsThen,20 Bar Facing BurpeesScaling:The volume of both movements should be manageable inunbroken sets, 2 at absolute most to...Read More
