Skill: Muscle Up progressions EMOM x 16 (4rds) Minute 1: 30 DU Minute 2: 6 TnG Deadlift (225/155) Minute 3: 12 T2B Minute 4: 12 KBS (53/35) Goal- Try to go unbroken yet, be efficient in each movement.Read More
Warm-up: 200m run then 3rds of: 30sec HS Hold 5 BB Thruster 5 Strict Ring Dip @1112 Strength: 1a) Push Press 3@70%, 3@75%, 3@80%, 3@85% 1b) Single-Arm DB/KB Row 4×6 each arm WOD: Every 2:30 for 5 sets 200m Run 10 Push Press (115/75) 10 Push-up (note times for each set)Read More
Warm-up: 200m run then 3rds of: 20 DU 6 Strict Pull-up 6 Roll to Candlestick Strength: Back Squat 5@75%, 3@80%, 3@85%, 4@75% WOD: 5rds for total time 1 Power Clean @ 65-70% of 1RM PC 2 Hang Clean 3 Front Squat 4 Burpee Over the Barbell 5 Box Jump 6 C2B Rest 1min (MUST TAKE...Read More
Mobility: 15min Ankles/Hips Skill: 10min Double-Under practice or Triple-Unders 1x ME Double-Unders Let’s see some PR’s here! WOD: 2-person team. You can work at the same time, but not on the same movement. You can partition however you wish. If you are left with reps/meters of same movement, then one person works at a time...Read More
Group Barbell Warm-up Every 1:30 for 6min (5rds) 2 Power Clean & Power Jerk + 5 Box Jump (24/20) *Keep these TnG while increasing the weight each round. *Practice perfect technique & efficiency on the box jumps. WOD: 10min AMRAP Perform 2 rounds of each couplet at prescribed weight/reps, then move to next couplet. 2rds...Read More
Lately there has been a lot of talk about good fats vs. bad fats and which ones you should consume and which ones you should avoid. Here is a little summary of what you should be considering when buying fats or oils. The industrial revolution was responsible for the mass production of highly processed (polyunsaturated)...Read More
