Skill: Muscle Up Work Conditioning: As many reps as possible in 14 mins of: 60 Row Calories 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups
WOD 10/21/19
Workout of the Day
GoFit 10/21/19
AMRAP x 14 60 Row Calories50 Hanging Knee Raises40 Wall Balls30 DB Cleans20 Dips
GoFit 10/18/19
7 Rounds:7 Knees to elbows7 Double DB Squats 200 Meter Run
WOD 10/18/19
Strength: Pausing Front Squat On the 1:30 x 6: 1 Pausing Front Squat 1 Front Squat Build to a moderate, but not a max effort. Conditioning (Cap 20:00) 7 Rounds: 7 Toes to Bar 7 Front Squats 200 Meter Run… Read more »
WOD 10/17/19
Strength: Tempo Deadlift 5 Sets of 1 Tempo: 6 Seconds Up, 6 Seconds Down Build to a moderate, and not to exceed 55%. Rest as needed between sets. Conditioning: On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing… Read more »
GoFit 10/17/19
On the Minute x 4 Rounds Minute 1: 15/12 Calorie RowMinute 2: 5 Knees to elbows + 10 Single Arm Dumbbell Hang Clean and Jerks Minute 3: 12/9 Calorie Ski Erg or BikeMinute 4: :30 Handstand hold
GoFit 10/16/19
5 Rounds of AMRAP 2:00:30 Jump Rope Practice, 9 DBL DB Deadlifts :30 Jump Rope Practice, Max Pike HSPU in Time Remaining Rest 30 Seconds Between Rounds
WOD 10/16/19
Body Armor3 Giant Sets:10 Good Mornings20 Box Step-ups30 Glute BridgesRest 2:00 between sets.Conditioning5 Rounds of AMRAP 1:30:25 Double Unders, 9 Deadlifts (225/155)25 Double Unders, Max Strict HSPU in Time RemainingRest 30 Seconds Between Rounds
GoFit 10/15/19
18 Min AMRAP 21/15 Cal Row 12 Ring Rows 8 Burpee Box Jump Overs 50′ Double Dumbbell Front Rack Walking Lunge
WOD 10/15/19
Strength: Back Squat5 Repetitions4 Repetitions3 Repetitions1 Repetition1 Repetition1 RepetitionAim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.Conditioning 20 Minute Assault Bike**On… Read more »
