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Warmup 30 Seconds Each Spidermans Side Plank (30 Seconds Each Side) Mountain Climbers Flutter Kicks Frog Hops Shoulder Taps Movement Prep 10 Scap Pull-ups Click Here 5 Kip Swings 3 Knees to Chest 3 Toes to Bar 1-3 Strict Pull-ups 3 Pull-ups 3 Chest to Bar Pull-ups Movement Subs …
DetailsWarmup 30 Seconds Each PVC Pass Throughs + Overhead Squat Active Samson + Air Squat Box Facing Alternating Step-ups (Low Box) Mobility Pigeon Pose on Box: 1 Minute Each Side Tight piriformis anyone? Child’s Pose on Box: 1 Minute Barbell Warmups Strength Overhead Squat Take 15 minutes to build to…
DetailsPerform the following for time: 10-9-8-7-6-5-4-3-2-1 Deadlift Power Clean Push Press 115/75 or a weight you can perform each of the three lifts unbroken for at least the first round. Rx+ is 135/95 only if you can do each of the lifts unbroken for the first two rounds. Partner A does…
DetailsStrength/Stability 5 x 5 Overhead Squat Then 4 rounds for time of the following 15 Calorie Row 10 Pull-ups 5 Power Cleans* 3 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 135/95 Round 4: 155/105 Absolute 15-minute time cap. Scale as needed in order to make the…
DetailsStrength/Skill Take 15 Minutes to determine a 1 rep max in the following Squat Clean from the power position. Then AMRAP 5: Buy-In: 500 Meter Row or 20 bar facing burpees 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row or 20…
DetailsWarm-Up Tabata Planks Perform on the elbows with abs drawn in and glutes tight. Strength Take 15 minutes to determine a one-rep max in the following: Push Press A push press starts with the bar on the shoulders followed by a dip and a drive. Drive through the heels…
DetailsI’m posting John Wooden quotes this entire week. If you aren’t sure who he is or what his contribution was please look it up. Warmup 10 Scapular Pull-ups 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Slow down on the kip swings and do the knees to chest and toe…
DetailsIs it really December? Warmup Mobilize shoulders and lats in preparation for the first workout section. Strength Shoulder Press One set or 20 at 75/55, not for time. If you can complete 20 reps without any leg drive keep that weight for the wod. If you fail to get 20,…
DetailsGrace We will be collecting both checks and cash today in a final push for our Barbells for Boobs State Championship prizes. If you haven’t donated online today is a great opportunity to make cash or check contributions to the cause. You might even save a pair or even a life! 30 Clean…
DetailsWarmup 3 rounds of Javorek complex #2 Perform first set with an empty bar then add weight for sets two and three. Then 12 Minute AMRAP of: 3 Wall Walks 5 Deadlifts (Rx 185/125 scaled 155/105) Add 10-20 pounds per set If you can do handstand pushups for a minimum of 3 reps unbroken scale…
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