Strength Back Squat 1-10-1-20-1-30 Use the heaviest weight you can for each set. Rest as needed between sets. Take your time. We will allow 25 minutes to complete this squat sequence. Warm up well before the first single. (Don’t you love main site workouts?) Then Death by 10 Meters Buyout 4 x 10 Straight Leg…
Strength/Skill Every 2 mins for 14 mins. Perform the following as a complex 2 snatch lifoffs 2 snatch pull 1 Squat Snatch Add weight every set until at or close to max for the complex. No misses. You are highly encouraged to wear straps Then Hope 3 rounds, 1 min per station, of: Burpee Power…
Strength NFL Combine Bench Press Test Max Reps Bench Press @ 225 Men and 95 women* *Make sure you have full range of motion for unbroken reps. In other words if you rack the bar or if your spotter touches the bar your set is over. If the Rx weight is your max congratulations on…
Strength Back Squat 5 x 8 Start around 60% for the first set. Work up to a max effort set of 8 on the fourth set and then drop 10% from wherever you did on the 4th for the final. Then Randy 75 Snatches for Time 75/55lbs Buyout 4 x 10 strict upright rows. go…
Skill/Strength 3 Position Squat Clean + Split Jerk Work up to 75% of Clean and Jerk and do two squat cleans at each position (pop, knee, floor) No touch and go and drop bar for grip if necessary. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15…
via GIPHY Skill Special guest instructor Cassady Curtis will teach some basic (or most of us) not so basic tumbling movements. Then 5 minute AMRAP Burpee Broad Jump for max distance Rest 1 minute and repeat the above with the goal of matching or surpassing the distance covered in the first AMRAP Buyout Flight Simulator* *Don’t…
Surprise Team WOD. Show up and don’t ask.
Squats for buyouts!
Oh a long run or row would be nice as well.
Strength Determine 1 rep max kettlebell press If you can press the 48kg go for max reps. Record weight for both right and left arms. ANY BEND IN THE KNEE WHATSOEVER CONSTITUTES A NO REP. IN OTHER WORDS NO PUSH PRESSES. Then 2 rounds for time of: Thruster, 75/55 lbs, 2 mins Kettlebell Snatch, 24/16…
Strength 4 sets of 4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 2:00 between sets *Explanation: Complete 4 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back…
Strength Snatch Pull 2 @ 70%, 2 @ 80%, 2 @ 90%, 2 @ 100%, 2 @ 110%, 2 @ 120%, 2 @ 130%* *Percent of Full Snatch. Squat, Split, Power or Slop whatever is your best ever Then Josh 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9…
