Every :90 for 6:00 (4 sets)40 Single Unders6 Light Power Cleans 6 Light Push Presses Conditioning Test“Captain Thunderpants”On a 32 Minute Clock:10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap: 24 MinutesThen, from 24:00 – 32:00:Find a 1RM Shoulder to OH- from the rack —ScaledOn a 32 Minute Clock:8 Rounds200m Run10 Bar Facing Burpees5...Read More
It’s here. The next strength cycle. Back to basics, getting strong with Deadlifts! 4 Minute Row2:30 Easy1:00 Moderate:30 HARDThen,20 Leg Swings, per side, Front to BackThen,2 Rounds3 Inchworms 10 Russian KB Swings, AHAP Lifting TestDeadlift5-3-3-1-1-1Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as...Read More
Sunday Funday Wod 10- Minutes with a partner20 Thrusters 95/6530 calsRest 5 minutesWod 2 14 Minutes14 hang power cleans, 135/9518 Burpees 8 bar muscle upsWod 33 rounds for timeRun 400 together 50 PERFECT airsquats to a wall ball.Read More
8am Endurance Complete in teams 2 of two in any order4 800m intervals (you go i go)150 burpees 300 SINGLE under jump ropes150/120 Cals on one machine 200 box step ups150/120 cals on another machine of your choice 9amAMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of:8 Thrusters (155/105 lb)6 Rope Climbs...Read More
Every 3 Minutes for 9 Minutes150/125m Row HARD10 Scap Push Ups10 Scap Pull Ups20 Jumping Lunges In the remaining time row slowlyThe original version of this workout had more pull up volume which is not always a great idea at the affiliate level. We can scale that number back and finish out the week strong...Read More
400m RunThen,10 Inchworms with a push up on each repThen,12-9-6Kettlebell SwingsCossack SquatsPlank Transitions Then, HSPU Skill work and time to build to workout weight.Affiliate RX6-10-14 reps of:Deadlifts, 220 | 350 lb.8/6″ Deficit Kipping HSPU Time cap: 14 min.Affiliate intermediate/scaled 6-10-14 reps of:Deadlifts, Heavy (heavy means heavy in a 14 minute wod)Regular handstand push ups or...Read More
AMRAP 5 Minutes3 V-Ups6 Box Step Overs (add one DB in later rounds):10 Deadhang from Pull Up Bar Then, GHD prep/skill work.****If you have done 60 ghds recently then this workout is ok for you. if you haven’t DO NOT DO MORE THAN 30. only asking once*this one logistically will have a lot going on....Read More
AMRAP 5 Minutes 10 Hang DB Snatches10 Goblet Squats (Progress to DB OHS after 1 or 2 rounds) 20 Single Unders (switch to double unders after round 1 if athletes have them) Practice single arm db overhead squats. You can use whatever arm you want for the wod. There are a lot of different ways...Read More
2 Rounds200m Run10 Hollow Rocks10 V-UpsThen,2 Rounds10 Scap Pull Ups10 Gymnastic KipsLast week of Games Wods. Remember to show up, there are scaling options for everyone. CFG Event 10 – Run Toe to Bar Affiliate Rx VersionFor time:30 toes-to-bars1.5-mile run25 toes-to-bars1-mile run20 toes-to-barsRun 100m (because they had to run to a finish line at the...Read More
