Uncategorized

Open Gym

  WOD “Triple Mushroom” Time Cap: 25:00 For Time: With a Partner 4 Rounds 28 Deadlifts 28 Dual Dumbbell Box Step Ups 7 Rope Climbs   Barbell: 225/155lbs (102/70.5kg) Dumbbells: 50/35lbs (22.5/15kg) Box: 24in/20in   Active: 84/57kg) 15/10kg) 5 Rope Climbs Lifestyle: 70/47kg) 5/10kg) 5 Pull to Stands

  Strength/Skill Every 2:00 x 5 Sets 5 Back Squats   Set 1: @ 70% Set 2: @ 75% Set 3: @ 75% Set 4: @ 80% Set 5: @ 80% WOD “Blooper”   For Reps: 15:00 AMRAP 10 Wall Walk 30 Dual Dumbbell Squats 22.5/15 120 Double Unders *After (if) you finish 3 rounds,…

  Strength/Skill   WOD “Bowser Castle”   40:00 EMOM minute 1: 13/10 Calorie Echo minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar minute 3: 14/12 Calorie Row minute 4: 12 Dumbbell Bench Press 22.5/15   Active: 12/9, 7/5+7, 13/10, 15/12 Lifestyle: 10/7, 6 Pumping Pull Ups + 8 K2E, 10/8  

  Strength/Skill   Every 2:00 x 5 Sets 1 Tall Power Snatch 2 Snatch Grip Push Press 3 Hang Power Snatch WOD “Rainbow Road”   20:00 AMRAP 400m Run 10 TnG Power Snatch Suggested loading should be around 55-65% of 1RM Score = Total Load Lifting   This means that the weight only counts if…

  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  …