General Warmup and Barbell Technique Ankle and Hip Mobility Strength Overhead Squat Take 15 minutes to build to a heavy set of 5 You can snatch or clean and jerk the bar from the floor or lift it out of the rack Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 5 Pull-ups…
For Time:
75/50 Calorie Assault Bike
40 Dumbbell Clean and Jerks 35/20
50 Dumbbell Box Step-ups 35/20 24″/20″
40 Dumbbell Clean and Jerks 35/20
75/50 Calorie Assault Bike
General Warmup and Mobility “Cement Mixer” Every 3 Minutes x 7 Rounds: 400 Meter Run 12 Toes to Bar This workout is a Comptrain benchmark workout so make sure to record your results and track your progress. Not a member of beyond the whiteboard? No worries just ask your trainer. After Party Alternating On the…
General Warmup Strength/Skill Take 15 Minutes to build to a heavy single of: Squat Clean Heavy single does not mean max effort. If you miss you’re done. Practice Round With Workout Weight: 4 Hang Squat Cleans 4 Lateral Barbell Burpees Then 3 Rounds: 15 Hang Squat Cleans 115/75 15 Lateral Barbell Burpees This is a…
General Warmup Then For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry 24/16 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry 24/16 50/35 Calorie Row 50/35 Calorie Assault Bike 30 Minute Time Cap Afterparty Cool Down 10-15 Minutes of Stretching & Rolling Recommended Targets: Quads Hamstrings Upper Back…
General Warmup
Then
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
25 Minute Time Cap
Afterparty
Bench Press 5 x 5
General Warmup Strength Deadlifts Warmup and perform one set of 5, 4, and 3 as heavy as possible. No maxes and no misses. Then AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (225/155) Afterparty AMRAP 8: 5 Burpees 3 Handstand Push-ups 5 Burpees 6 Handstand Push-ups 5 Burpees 9 Handstand Push-ups … Add…
General Warmup and Barbell Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 3 Knees to Chest 3 Toes to Bar Then 21-15-9: Toes to Bar Power Snatches (95/65) Directly Into… 9-15-21: Calorie Assault Bike Overhead Squats (95/65) Afterparty Back Squat Set 1: 10 Reps @ 66% 1RM Set 2:…
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…
General Warmup
Then
4 rounds for time of:
Run, 400 m
50 Double Unders
20 Box Jumps, 24/20 in
Afterparty
Easy Jog .5 to 1 mile then stretch anything that’s sore or tired.
Murph is tomorrow
