Skill: Ring MU drills 15 min -Ring drops -Transitions -Swings (Outdoor- swings on bar) Strength: Ring MU EMOM 10 1-5 each min or/ outdoor: 10 min AMRAP for quality 20 sec L-Sit hold on rings 5-8 Ring rows 10 GHD sit ups WOD: 10 min AMRAP 10...
Memorial WOD: "Jacob Blake" 7 rounds for time of: 3 Burpee Tuck-Jumps 5 Deadlifts 8 Hand Release Push-ups 29 Air Squats Lv1: 135/95 Lv2: 215/145 Lv3: 255/185 This workout is dedicated to Jacob Blake, 29, who was shot 7...
A. Split jerk Drills with PVC x1, BB x1 -Position -tall jerks -long step B. Bar receiving drills: -2 sets of 5 Tempo push press @ light → 3 sec negative to eyes then drop into the receiving...
Strength: 4 rounds for quality -6 Bulgarian split squats per leg -L-sit hold parallettes /boxes x20-30 sec Partner WOD 15 min AMRAP 30 Cal Row 30 DB Front Rack Box step ups 35/25 15 Synchro Burpees -Share work as...
Benchmark WOD: “Nicole” 20 min AMRAP Run 400m Max rep pull-ups PEEK into the WEEK...
Strength: 40 min to find 1 Deadlift for max weight Finish: -Spinal rotations (video) -1 min childs pose hold -2 min hamstring stretch per side PEEK into the WEEK...
Strength: Every 2 min for 5 sets 3 Strict press @ 70-75% WOD: 3 min Shoulder-to-overhead 3 min Bar Facing Burpees Rest 1 min 2 min Shoulder-to-overhead 2 min Bar Facing Burpees Rest 1 min 1 min Shoulder-to-overhead 1 min Bar Facing...
Strength: 30 min to find 1 rep Back Squat for max weight Warm-up scheme:50% x 860% x 575% x 580 % x 385% x 2-190% x 195% x 1…take 2-3 min rest...
WOD: 1 min stations, 5 rounds -30 sec gob squat hold pick load -100ft KB farmer carry, pick load -Strict pull-ups, max reps -Plank up-downs, max reps -Bike cal, max reps in 45 sec -Rest PEEK into the WEEK...
Strength: Every 2 min x 5 sets 5 Front Squats from the floor -Start at 70% and increase as desired -A squat clean will count as 1 rep toward the 5 rep WOD: 12 min Amrep...