2 rounds 10 Good morning with an empty bar6 box step ups with your bar (or not bar)6 empty bar deadlifts 50 singles ..yup.. single unders StrenghtEOMOM 10 minutes 4 REPS (adding one) should be the same weight or take a step back this week and clean up your technique Wod 21-15-9 **You can always...Read More
Back squat warm upFind a new 5 rep max back squat. Just a few sessions of this left. Can you keep going up. If you get stuck stay at your same number and try again. If your squats are getting worse technique wise this session is a good time to focus on that. Don’t give...Read More
Warm up 200M run5 Push press5 push jerk5 Hang snatches 5 Overhead squatsStrength Build up to a heavy push press, around 80 percent of your max. If you don’t know your max build up to max so we can use the number in the future 8 sets 1 heavy push pressWod AMRAP 16 Minutes 8...Read More
Wod 1- 8 Minutes Amrap- 1 Partner Working at a time30 Air Squats20 BurpeesWod 2- 10 Minute Amrap20 power cleans 135/9520 lunges with slam ball overheadWod 315 Minutes Amrap20 Cal Row20 thrusters 95/65 or 50/35 with double dbs200 M Farmer Carry (both walk on the farmer carry, one partner holds both dumbbells but you can...Read More
Scary workouts today8am endurance, give the running volume a little break todayTeams of 2 Complete in order (choose wisely) the following. Split however you want. Only one partner works at a time. one movement must be complete before moving to the next6x800M of running4000M row100 Cal bike or ski80 Burpees 9am and 10am3 rounds for...Read More
Back squat warm up5 sets of 5 at 90 percent of Mondays WeightWe will be getting into weights now where you might not get 5 by 5 at 90, build up to your weight and make an attempt. If it ends up being one or 2 reps, drop back and hit 5 by 5 at...Read More
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
