Uncategorized

  Strength/Skill Every 90 seconds x 6 sets 2 Squat Clean Thrusters, 10 seconds between each cluster @ 70%+ of 1RM Thruster   The goal here today is to build to around 85% of 1RM Thruster WOD “The Red Shell”   For Time: 5-10-15-20-15-10-5 Bar Facing Burpees Thrusters 43/30   Active 34/25 Lifestyle: 4-8-12-16-12-8-4 Lateral…

  Strength/Skill Ring Muscle-Up Skill Progressions 10 mins WOD “Super Horn”   Every 2:00 x 6 Sets 15 American Kettlebell Swings 24/16 3-5 Ring Muscle Ups   Active: Low banded RMU Lifestyle: 15 Russian Kettlebell Swings 16/8 8 Ring Rows 8 Toenail Spot Ring Dips Accessory Work 10 mins 3 Sets 8-10 Dumbbell Curls 8-10…

Open Gym

  WOD “12 Days of Fitness”   1) Wall Walk 2) 200m Run 3) Handstand Push-Ups 4) Strict Pull-Ups 5) Burpee Box Jumps 24/20 6) Push-Ups 7) Single Arm Thruster (Switch arms each round) 22.5/15 8) Alternating Single Arm Devils Press 9) Goblet Squats 10) Single Dumbbell Step-Overs 11) Calorie Bike 12) Ring Muscle-Ups  …

  Strength/Skill Squat Snatch Every 90 seconds x 8 sets 3 Snatches @ 65%+ **Done as Singles, Rest 10 seconds between reps WOD “Grannies”   16:00 EMOM minute 1: Max Overhead Squats minute 2: Max Toes to Bar minute 3: Max Row Calories minute 4: Rest   Active: 34/25 Lifestyle: 30/20, Knees to chest  …

  Strength/Skill Strength Superset Every 3:30 x 4 Sets 10 Bench Press @ 55-60% 12 Deadlifts @ 50-55%   % of 1RM Bench and % of 1RM Deadlift Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in…

  Strength/Skill         WOD “Mount Mumandad” 40:00 EMOM min 1: 13/10 Calorie Echo min 2: 3 Wall Walks min 3: 16 Alternating Hang Dumbbell Snatch 22.5/15 min 4: 13/10 Calorie Ski Erg min 5: 16 GHD Sit-Ups   Active: 10/7, 2WW, 15/12.5, 10/7, 12GHD Lifestyle: 8/6, 2WW to 20”, 12 DBHS, 8/6,…

  Strength/Skill Back Squat Every 2:30 x 4 Sets Set 1: 10 @ 55% Set 2: 10 @ 60% Set 3: 10 @ 65% Set 4: 8 @ 65%+   % of 1RM Back Squat   WOD “Fruitbat”   For Time 10 Rounds 3 Bar Muscle Ups 5 Front Squats 70/48 35 Double Unders  …

  Strength/Skill Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 60%+ of 1RM Power Clean   Building to a Heavy for the Day Stimulus: Barbell Conditioning and Cycling WOD “Spy Game”   3 Rounds For Time 400m Run 20 Box Jump Overs 24/20 15 Handstand Push-Ups   Active: 15 BJO, 10 HSPU…

Open Gym