General Warmup and Bar Drills Strength/Skill Every Minute on the Minute for 10 Minutes 1 Hang Power Clean and Split Jerk Then [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Clean and Jerks 95/65 [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Hang Clean and Jerks 95/65 [On the 10:00]…
DetailsGeneral Warmup and Mobility
Then
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Sumo Deadlift High Pulls 75/55
AFTER PARTY
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
General Warmup Front rack and ankle mobility work Strength Front Squat “10-8-6-4-2” On the 3:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of…
DetailsGeneral Warmup and Mobility Then For Time: 800 Meter Run 30 Clean and Jerks 95/65 400 Meter Run 30 Dumbbell Jumping Squats 50/35* 200 Meter Run 30 Dumbbell Jumping Squats 50/35 400 Meter Run 30 Clean and Jerks 95/65 800 Meter Run 30 Minute Time Cap. Scale distance of the run, load, and the number…
DetailsOptions 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…
DetailsGeneral Warmup and Mobility Then AMRAP 15: 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double Unders After Party 5 x 8 Romanian Deadlifts Remember this lift starts at the top and today and use the tempo of 4 down and one up. The goal isn’t to go all the way to the…
DetailsGeneral Warmup and Mobility
Then
50-35-20-35-50:
AbMat Sit-ups
After Each Round:
10 Double Dumbbell Push Press 50/35
50 Meter Double Dumbbell Walk*
* Keep bells racked on the shoulders
After Party
Myofascial Release
Are you using a roller to massage yourself or to break up fascial adhesions?
Watch the video.
General Warmup and Mobility Strength/Skill Every Minute on the Minute for 10 Minutes of: 1 Power Clean and Power Jerk Go heavy but don’t exceed 80% on 1 rep max Then 5 Rounds: AMRAP 3: 2 Rounds of Cindy Max Reps Barbell Movement 115/75 Rest 1 Minute Between Rounds Round 1: Power Cleans Round…
DetailsGeneral Warmup and Mobility
Strength/Skill
4 x 8 Kettlebell Goblet Squats
The tempo is 4-2-1 Stay tight at the bottom and use the counterweight of the bell to stay as tall in the squat as possible.
Then
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees 50/35
After Party
Handstand and Handstand Walk Practice
General and Barbell Warmups Ankle mobility drills Then 5 Rounds: 30 Double Unders 15 Thrusters (95/65) Directly Into… 5 Rounds: 30 Double Unders 15 Overhead Squats (95/65) Absolute 20-minute time cap AFTER PARTY Body Armor 3 Giant Sets: 10 Strict Toes to Bar or Knee to Chest or Knee Ups 15 Dumbbell Bench Press 100…
Details