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Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.
Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.
Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold
WOD: Friday, January 13, 2023: Clean & Press, Box Jump Read More »
STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.
BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest
WOD: Wednesday, August 10, 2022: Power Clean, Box Jumps Read More »
Strength:
Deadlifts
Week 3: Basing off 90% of 1RM
1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%
Workout:
For Time:
Run 400 M
into:
3 Rounds:
30 Box Jump Overs
10 Deadlifts (255/175)
into:
Run 400 M
Finisher:
3 Sets of:
12-15 Barbell Rollouts
:45 Side Plank
:45 Side Plank
Rest as needed
WOD: Friday, May 20, 2022: Deadlifts, Box Jump Overs Read More »
Workout:
For Time:
Run 1 mile
100 Box Jumps (24/20″)
80 Wallballs (20/14)(10/9′)
60 Alternating DB Suitcase Lunges
*Partition this as needed to complete the work.
WOD: Wednesday, April 27, 2022. Run, Box Jump, Lunges, Wallballs Read More »
STRENGTH
1) Sumo Deadlift against a band: 7 x 3 @55%, every 60s.
– reset on each rep
2) Kneeling Jump + Box Jump: 6 x 3 Rest 60s.
METCON
”Kiss the Sky”
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 after all 3 rounds + Repeat
Extra Credit:
Banded Pull-throughs: 4 x 25. Rest 60s.
WOD: Sumo Deadlift Banded, Box Jumps, Burpees, Front Squats Read More »
METCON
”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
EXTRA CREDIT
”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.
WOD: Fight Gone Bad Read More »
STRENGTH
Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s.
METCON
Every 4:00 x 5 Sets:
5 High Box Jumps (30, 24)10 Back Rack Reverse Lunges (185, 125)100 Ft. Heavy Farmer Carry
EXTRA CREDIT 5 Minutes of Parasympathetic Breathing
Today’s WOD: Wide Box Squat, Box Jumps, Reverse Lunges, Farmer Carry Read More »
STRENGTH
1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s.– 15” Parallel Box
2) Seated Dynamic Box Jumps: 5 x 3, every 60s.
METCON ”Crazy Train”
AMRAP 5:1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
Box Squat, Box Jumps, Power Clean, Front Rack Reverse Lunges, Front squat Read More »
Skill:
Gymnastics Skill Work:
Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds
Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees
Gymnastics Skill Work & wallballs, box jumps, double unders, russian twists, burpees Read More »
Strength:
Shoulder Press Build a 1RM in 6-7 sets, 2:00 Rest.
Metcon:
Open WOD 12.3:
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 T2B
Shoulder Press, Box Jumps, Push Press, Toes to Bar Read More »
