Warm-up: 200m run, then 3rds of: 6 strict T2B, 8 box step-ups, 10 BB good mornings Strength: Deadlift 10×60%, 10×65%, 10×70% WOD: 4rds for time 6 KB snatch right arm (53/35) 6 KB OH lunges right arm 6 KB snatch left arm 6 KB OH lunges left arm 6 Box jump 6 Plyo push up...Read More
Mobility: Lax ball glute & thoracic spine roll out Skill: Muscle-Up & progressions WOD: For quality, not for time, 3 or 4rds 3 TGU each arm (AHAP) 6 Strict HSPU 9 Weighted pull-up 12 Strict T2B 15 Unbroken DURead More
Warm-up: 200m run, then 3rds of: 5 burpee, 10 air squat, 10 hollow rock Strength: Back Squat 5×60%, 5×65%, 5×70% WOD: 5min AMRAP Clean (135/95) *must be a squat clean Rest 5min Same # achieved in AMRAP- For time! Read More
Warm-up: 200m run, then 3rds of: 5 nose to wall squat, 5 strict pull-up, 6 push-up to spiderman Strength: Front Squat 10×60%, 10×65%, 10×70% WOD: 1000m row 400m run 40 Back rack barbell lunges (45/35) 30 T2B 20 Air squatRead More
We are starting the 6 week cycle over and flipping the higher volume lifts to front squat and deadlift. Monday- Front Squat Tuesday- Push Press Wednesday- Back Squat Friday- Deadlift After the next 6 weeks we will test 1RMs again. We have already seen many numbers go up over the last cycle. Keep working hard!Read More
Warm-up: 200m run then 3rds of: 10 OHS w/ PVC, 6 push-up to spiderman stretch Strength: Front Squat 5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75% WOD: 4rds for total time 5 Power snatch @ 75% of 1-RM 15 Air squat 5 HSPU 100m run Rest 1minRead More
Mobility: Barbell quad smashing & thoracic spine lax ball roll out Skill: 15min of jump rope practice If you are proficient at DU’s, work on longer, unbroken sets and/or your triple-unders WOD: EMOM of 30seconds work/30seconds rest x 20min (5rds) Strict T2B HS hold (freestanding or wall) (RTG: HS walk) Pistol Rope Climb (RTG: legless)...Read More
