Conditioning: Partner WOD*: “You go, I go” With a 6-minute cap perform as many reps as possible of: 30 Deadlifts (225/153) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Chest-2-Bar Pull-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 20 Hang Power Cleans (135/93) 20 Wall-Ball Shots...Read More
Skill: Practice for 10:00 on: Press to Handstand Progression 1 Progression 2 Progression 3 For Quality Conditioning: “Chocolate Chips” 20 Shoulder Touches 40 Pull-ups 600m Run 80 Sit-ups 100 Double Unders 80 Squats 600m Run 40 Kettlebell Swings (53/35) 20 Ring Dips For Time Mobility: Hip Capsule – 2:00/side Overhead...Read More
Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats …Rest 9:00 Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53) For Time (7:00 cap)...Read More
Skill: Rowing Technique and Damper/Drag Test For Quality Conditioning: Partner WOD “Go For It!” Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″) Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes...Read More
0630 class is canceled. Sorry for any inconvenience. All other scheduled classes are normal. Skill: Practice 10 minutes on: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set For Quality Conditioning: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m...Read More
The 0630 class on Tuesday is canceled this week. Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For Max Reps Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double...Read More
Strength: Back Squat 5-5-5-5-5 For Max Load Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103) For Time Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side For Quality Post Load, Time, and...Read More
Strength: Squat Snatch 1-1-1-1-1 For Max Load Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10...Read More
