Strength A) Front Squat: 6×3@67% – These will be easy throughout this cycle. Use as active rest. – Rest 60sec Conditioning (8:00 Max per set – not including rest) 1. Press Conditioning For time*: 20 Push Press, 135/95 20… Read more »
Workout of the Day
WOD 8/16/16
Barbell 15:00 to find a power snatch triple Conditioning AMRAP 20 of: 15 Cal Row 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 2/1.5-pood EXTRA: 5 rounds, every 90 seconds, complete: A: 3x strict press (Work up… Read more »
WOD 8/15/16
Strength A) 5×5 Back Squat @ 75% B) 3x60sec HS skill work Conditioning 3 RFT: 400m Run 10 Clean and Jerks, 135/95 EXTRA 1) Muscle snatch: In 10 minutes or less, work up to a 2 rep max muscle snatch… Read more »
WOD 8/13/16
Barbell EMOM 2:00 for 5 rounds – Push Jerk and Split Jerk Conditioning (30:00 Cut) 3 rounds for time of: 800 m Run 10 Squat Cleans 135 lbs 30 Burpees
WOD 8/12/16
Strength Back Squat: 6×1 @ 91% Conditioning Ascending Ladder for 12 Minutes: 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB Rx – 115/80
WOD 8/11/16
Core Tabata superman/banana – 20sec on/10 sec rest. Alternate after each rest for 16 total intervals (8 rounds). Conditioning With a partner… 20:00 AMRAP of: 10 BB Step ups 75/55 Box 24/20 10 Push Ups 10 Box Jumps *1… Read more »
WOD 8/10/16
WOD 8/10/16 Strength A) Front Squat: 6×3@65% – These will be easy throughout this cycle. Use as active rest. – Rest 60sec B) 5x60sec Weighted Plank Hold – Rest 60sec Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20… Read more »
WOD 8/9/16
Barbell Power clean + clean and jerk: 10 rounds – every 2 minutes Conditioning 3 Rounds: 60 DU 30 Cal Row 15 Deadlifts (245/165) EXTRA: 5 rounds, every 90 seconds, complete: A: 3x strict press (Work up to… Read more »
WOD 8/8/16
Strength A) 5×5 Back Squat @ 73% B) 3x60sec HS skill work Conditioning 15 OHS, 135/95 15 C2B 15 Squat Snatches, 135/95 15 C2B 15 Front Squats, 135/95 15 C2B 15 Squat Cleans, 135/95 15 C2B EXTRA 1)… Read more »
WOD 8/6/16
Barbell Every 90 seconds for 5 rounds:1 Power Clean + 3 Front Squats + 1 Jerk Conditioning “31 Heroes” Teams of 2, AMRAP 31*: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/… Read more »
