Strength A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 2 reps @ 85% A2. 5 x 8/8 Bent Over DB/Kb Rows Conditioning Complete the following for time: 40 Toes-2-Bar 30 Burpee Box Jump Overs (24″/20″) 20 Thrusters (135#/93#) -Rest 5 minutes- 20 Thrusters (135#/93#) …
Strength A. 10 minutes to build to today’s 3RM Push Press B. 3 x 6-8 @ 70% of A Conditioning 5 x 1:00 Row Sprint @ 24-26-28-30-30+ strokes/minute Rest :90 after each After 5th rounds, rest 3 minutes and repeat.
Reminder that we only have classes at 6:00am, 7:00am, and 8:00am. Hero WOD Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, …
Team WOD 2 vs. 2 Workout Team of 4 (2 teams of 2) completes 3 Rounds: Team 1: 800m Run (400m Each) Team 2: AMRAP 20 Dumbbell Power Cleans (50/35#) 30 Wall Ball (20/14#) *Whichever team gets the most rounds wins. Teams rotate once Team 1 completes the 800m Run. Each person runs 400m while …
Strength Front Squat 5 x 4 Final set should be 5-10# heavier than last week Conditioning For time: 150 Double Unders 60 Alternating Pistols 30 Hang Squat Snatches (115#/78#) *Scaling: 150 Double Unders → 75 Double Unders → 200 Single Unders 60 Pistols → 60 alternating Kb Goblet lunges → 60 alternating reverse lunges Hang Squat Snatches → Hang Power …
Gymnastics 3 sets for quality: 12-15 Inverted rows @ 21×1 Tempo :30 L-Hold (scale w/ hollow hold) Conditioning For time: Start with an 800m Run, then.. Reps of 15-12-9: Deadlift (275#/183#) Strict Handstand Push-ups Finish with an 800m Run Scaling options: 800m Run → 600m Run → 400m Run Deadlift → 75% 1RM (do not exceed prescribed weight) …
Olympic Every :30 for 10 minutes: 1 Squat Clean + Jerk *Choose a working weight for the entire EMOM. This should be a challenging weight that you can move efficiently. Think ~75% of 1RM. Endurance 10 x 1:00 Row for max distance / 1:40 minute rest between each Sets 1-4, keep stroke/minute rate between 20-24 …
Strength Back Squat 5 reps @ 70% 3 reps @ 80% 1 rep @ 90% 3 x 1 @ 90+% Use the last three sets to work up to a heavy single for the day. No misses. -Rest 5 minutes- Max reps @ 85% of heaviest single. Conditioning Reps of 21-15-9 for time: Kb Swings …
Team WOD In teams of three, complete the following: A. 10 minute AMRAP: Partner 1 – 20/15 Calorie Row Partner 2 – Max Rep Handstand Push-ups Partner 3 – Rest *Score = number of HSPUs completed. Rotate when rower is done rowing. Rest 2:00 B. 10 minute AMRAP: Partner 1 – 20/15 Calorie Row Partner …
Strength Front Squat 4 x 6 Start at 65% of 1RM, and build to a heavy set of six (heavier than last week) Conditioning 2 rounds for time: 50 Wall Balls (20#/14#) 40 Bar Hopping Burpees 30 Power Cleans (115#/83#) Finish with 100 Double Unders / 200 Single Unders after 2nd round
