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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 »
Partner WOD:
Batman & Robin
26:00 AMRAP:
400 Meter Run (one partner)
Max Reps Hang Clean & Jerk (135,95) (While other partner is running)
Then Switch,
400 Meter Run
Max Reps Back Squat
Then Switch.
400 Meter Run
Max Rep Dubs
Then Switch
400 Meter Run
Max Rep Burpees
Then Switch.
Go Get Em!!
Partner WOD: Batman & Robin Read More »
METCON
”Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
30:00 Cap
EXTRA CREDIT
Sledpull Powerwalk x 8:00 @1/2 BW.
– 200 meters forward
– 200 meters backward
WOD: Run Forrest, Run! Read More »
STRENGTH
Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.
METCON
For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)
WOD: Power Snatch, Overhead Squat, Running Read More »
METCON
For time:
9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95)Strict Chin-ups. *200 Meter Run after each set. 20:00 Cap
STRENGTH
1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
EXTRA CREDIT
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop, complete 10 second hollow hold
Today’s WOD: Hang Power Clean, Chin Ups, Running, Inverted Rows, Bench Press Read More »
STRENGTH
1) Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.
METCON
AMRAP 16:
10 Strict T2B10 Push-ups 400 Meter Run
Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
EXTRA CREDIT
1a) Banded Facepull-apart: 4 x 15. No rest.*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest. *Complete all reps explosively – no pause*Alternate back and forth until sets are complete.
Floor Press, Toes To Bar, Push Ups, Running Read More »
METCON
With a partner:
0:00-8:00Max 400 meter runs
8:00-16:00Max Power Snatches (135, 95)
16:00-24:00Max 400 meter runs
*One person works. Split as desired.*Score = total number of 400 meter runs + snatches
EXTRA CREDIT
5 Minutes of Parasympathetic Breathing5 Minutes of Static Stretching
METCON For time with a partner:50 Thrusters (115, 75)50 T2B1 Mile Run50 T2B50 Thrusters (115, 75)1 Mile Run30:00 Time CapEXTRA CREDIT 5 Minutes of Parasympathetic Breathing
Partner WOD: Thrusters, Toes to Bar, Running Read More »
METCON 20 Minutes on the clock:Buy-in:200 Meter Front Rack KB Carry (53, 35)Then with the remaining time AMRAP:200 Meter Run15 SDHP (53, 35)30 Double UndersEXTRA CREDIT Alternating DB Curls: 3 x 10 ea. Rest 60s.*Between each set complete 1 Banded Alphabet on each side.
GPP: Front Rack Carry, Running, Sumo Deadlift High Pull, Double Unders Read More »
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00METCON AMRAP 12:2 Rope Climbs20 Barbell Rows (95, 65)200 Meter RunEXTRA CREDIT Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s
Bench Press, Running, Rope Climbs, Barbell Rows Read More »
