Warm-up: 3rds of: 10 OH plate box step-ups, 10 BB good mornings Strength: Deadlift 6×70%, 6×75%, 6×80%, 4×85%, 3×90%, 6×75% WOD: 10-8-6-4-2 Hang power clean (135/95) (Rx+ 165/115) Burpee box jump w/ step down (24/20) **Follow each couplet with a 100m runRead More
Warm-up/Core: 200m run, then: Tabata Hollow Rock Tabata Bottom to Bottom Squat Skill/Strength: 12min EMOM 1) 6-8 Strict Chin-up 2) 8-10 Strict Dip 3) 3 Wall walk *chin-up and dip can be weighted if hollow body position is maintained WOD: 3-person team 4rds each for max meters rowed and total DU + total sit-ups 1:00...Read More
**See programming notes from Monday in regards to Crush Games workouts Warm-up: 200m run, then 3rds of: 5 nose to wall squats, 6 push-up to spiderman Strength: Back Squat 5×70%, 5×75%, 4×80%, 4×85%, 3×90%, 5×75% WOD: “Chip Away Amateur” 10min time cap 30 Burpees 50 One-Arm Dumbbell Ground to Overhead 40 Box Jump Overs 30...Read More
Warm-up: 400m run, then Shoulder Mobility for 10min Strength: Push Press 5×70%, 5×75%, 4×80%, 4×85%, 3×90%, 5×75% WOD: 4rds for time 400m run 15 ball slam (25/15) 15 ball slam sit-upsRead More
We are taking a couple days this week to do a few of the workouts our members will see at The Crush Games this weekend in South Florida. Today we have “Inversion” and Wednesday we will go after the “Chip Away”. Amateur and Rx versions are options, but if you want to attempt the Rx...Read More
Warm-up: 5rds of 30sec HS hold/30sec bottom of squat hold (this is consecutive, no rest) Skill stations: 12min (4rds) a) 30sec L-sit b) Barbell row x 8-10 reps c) Strict press (you choose: Strict HSPU, Barbell Press, Seated Press, KB/DB press) x 8-10 reps WOD: Run 5k for timeRead More
Warm-up: 200m run, then 3rds: 30sec box shoulder stretch, 4 wall walk Strength: 1a) Push Press 5×60%, 5×65%, 5×70%, 5×75%, 4×80%, 4×85% 1b) Weighted strict pull-up x 6 reps WOD 4rds for time 7 Strict HSPU 8 Box jump with step down only (24/20) 9 C2B 100m runRead More
Warm-up: 200m run, then 3rds: 6 nose to wall squat, 8 decline push-up, 10 hollow rock Strength: Front Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85% WOD: 20 OHS (95/65) 20 Sit-up 20 Back squat 20 Sit-up 20 Deadlift 20 Sit-up 20 Front rack lunges 20 Sit-up **at the top of every minute, stop and perform...Read More