Strength 8 sets – Every 2 minutes: Power Clean + Push Jerk x 1.1.1 *Reset at the bottom – take ~5 seconds between reps. Build to as heavy as possible with no misses. Conditioning Reps of 27-21-15-9 for time: Deadlifts (205#/133#) Lateral Bar Hopping Burpees
Conditioning 4 rounds for time: 400m Run 2o Kb Swings (60#/44#) 50′ Walking Lunge 15 Burpees 50′ Walking Lunge *Rest 3 minutes between each round*
Strength A1. Deadlift 8 reps @ 60% 1RM 6 reps @ 70% 4 reps @ 80% 2 reps @ 85% A2. Z Press x 8-10 After each set of Deadlifts Conditioning 10 minute AMRAP: 50 Double Unders 10 Handstand Push-ups (10 pike push-ups or 15 push-ups) 5 Power Snatches (135#/93#)
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″) …
Conditioning Every 8 minutes, for 4 rounds, complete the following for time: 600m Run 15 C2B Pull-ups 15 Handstand Push-ups Your score will be the sum of all four rounds combined. Scaling options: 400m Run 15 Pull-ups → 10 Pull-ups → 15 assisted Pull-ups 10 Handstand Push-ups → 15 Dumbbell Push Press *Each round should take 5 minutes …
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
