Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds of: 3 Rope Climbs 15′ 12 DB Thrusters 50/35# 15 Burpee Box Jump Overs 24/20″ Rest 2:00 between rounds (goal is to go all out on all 3 rounds and not pace yourself) Buyout Front Squats 1X10,…
22 veterans a day commit suicide, now you can do something about it. Help Active Heroes raise awareness of this epidemic by participating in the WOD to End Veteran Suicide! The WOD is a hopper workout chosen before the workout and will consist of 22 exercises and 22 reps of each, and at minute 22,…
Strength/Skill
Wendler Deadlift Cycle Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
AMANDA
9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95
Buyout
Run 2 miles or 3k Row.
Keep heart rate around 150.
Strength/Skill Every 2 mins for 10 mins do: 3 Power Cleans, 80% 1RM 3 Push Press, 80% 1RM (do all 3 cleans then 3 presses. Go as heavier if possible just no pressouts or misses) Then Complete as many rounds as possible in 13 mins of: 10 Strict Toes To Bars 15 Box Jump, 24/20…
Strength/Skill
Wendler Bench Press Cycle Week 1
5 @ 65%
5 @ 75%
AMRAP @ 85%
Then
21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean, 20/14 lbs
Push-up (hand release)
Buyout
Narrow Grip Bench Press 3 x 10
Lying triceps press 4 x 10
Strength/Skill Every 2 mins for 10 mins: Power Snatch 3 Power Snatches, 80% 1RM or heavy as possible without any misses or pressouts. No touch and go. Straps are welcomed and encouraged Then Isabel 30 Snatches 135/95 Please be aware that this highly technical lift performed at high reps with (for most of us a…
12 Weeks until Summer Swolestice Strength/Skill Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% (The magic of the Wendler Cycle is not racking the bar after the 5th rep on the last set but to go one rep shy of failure. So that might be 9 or 10 reps.…
Workout of the Day Run 26.2 Miles For many running 26.2 miles (the Olympic marathon distance) is the ultimate yet still attainable expressions of human endurance. In his seminal article, “What Is Fitness” CrossFit founder Greg Glassman wrote, “The essence of this model (CrossFit) is the view that fitness is about performing well at any…
Strength/Skill
Deadlift 5 x 5 @ 70%
Then
Nancy
5 rounds for time of:
Run, 400m
15 Overhead Squats, 95/65 lbs
Buyout
Deficit Deadlifts 5 x 10
(Keep them light if you want to feel your hamstrings tomorrow through Monday)
Strength/Skill
Every 1 minute for 10 mins alternating between:
8 Toe To Bars
30 Double Unders
Then
For time:
50 Medicine Ball Cleans, 20/14 lbs
25 Push Jerks, 155/105 lbs
50 Medicine Ball Cleans, 20/14 lbs
Buyout
4 x 10 Snatch High Pull
