Olympic 8 sets – every 2 minutes, complete: 1 Clean Pull + 2 Hang Cleans + 1 Jerk Start around 60% and build to something heavy for the day. Conditioning Complete for time: 1000m Row Then 3 rounds of: 12 Hang Power Cleans (155#/103#) 5 Muscle-ups (sub 15 C2B/Pull-ups)
Congratulations to Ellen Thomas on earning Athlete of the Month status for August! As an athlete, Ellen has improved leaps and bounds over the past year. This is a product of her hard work and consistency. Ellen is not only getting stronger, she also seems to be improving her gymnastics skills on a weekly …
Strength Back Squat 5 reps @ 70% 3 reps @ 80% 1 rep @ 90% 6 x 3 @ 85% Conditioning 21-15-9 for time: Dumbbell Thrusters (50#/35#) Burpee Box Jumps (24″/20″)
Partner WOD A. 8 minute AMRAP: Partner 1: 15 Calorie Row Partner 2: 50 Double Unders (scale 100 singles) -Rest 2 minutes- B. 8 minute AMRAP: Partner 1: 15 Wall Balls (20#/14#) Partner 2: 15 Kb Swings (70#/53#) -Rest 2 minutes- C. 8 minute AMRAP: Partner 1: 10 Burpees Partner 2: 15 Box Jumps (24″/20″) …
Strength 4 sets: A1. Deadlift 10 reps @ 50% 1RM 8 reps @ 60% 6 reps @ 70% 4 reps @ 80% A2. Dumbbell Bench Press x 8-10 after each set of Deadlifts Conditioning 4 rounds – each for time: 300m/250m Row 25 Push-ups 30yd Overhead Walking Lunge w/ Plate (45#/35# – 15yd down/15yd back) …
Strength Back Squat 5 reps @ 70% 3 reps @ 80% 1 rep @ 90% 6 x 4 @ 80% Conditioning 12 minute AMRAP: 10 Front Squats (155#/103#) 15 Toes-2-Bar 30 Double Unders
Strength Push Press A. 10 minutes to build today’s heaviest set of 3 B. 2 x 8-10 @ 70% of heaviest set of three. Conditioning For time: 30 Burpees 30 Clean and Jerks (135#/93#) 30 Burpees
Team WOD In teams of three, complete the following for time: 800m Run (Together) 3 rounds: 30 Alternating DB Snatches (50#/35#) 30/25 Calorie Row 25 Box Jumps (24″/20″) 800m Run (Together) Note: All three teammates will complete the run together. Once the run is completed, each person will start at a different movement. The team of three will …
Olympic Build to a new 1RM Clean & Jerk Take 15-20 minutes, slowly building up to today’s heaviest. Do not be afraid to fail. Conditioning “Karen” 150 Wall Balls (20#/14#) for time
Strength 4 sets: A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% A2. Strict Dips x 8-10 after each set of Deadlifts Conditioning 3 Rounds for time: 600m Run 30 One Armed Dumbell Shoulder Press (15 each arm – 50#/35#) 15 Box Jumps (30#/24#)
