Strength: 4 sets of: Single-Arm Dumbbell or Kettlebell Press x 4-6 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds Conditioning: 3 rounds for time of: 10 Power Cleans (135/95 lbs) 20 Push-Ups 40 Double-Unders
Strength: 3 sets of: Bulgarian Split Squats x 4-6 reps each leg Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds Conditioning: 4 rounds for time of: 5 Front Squats (185/135 lbs – taken from floor) 10 Pull-Ups… Read more »
Strength: 4 sets of: Bench Press x 4-5 reps Rest 2 minutes Clean Pulls x 3 reps Rest 2 minutes Conditioning: 5 sets for max calories/reps of: 30 seconds of Rowing 30 seconds of Rest 60 seconds of Burpees Rest… Read more »
Surprise partner WOD!
Strength: 4 Sets Deadlift x 4-6 reps Rest 2 minutes Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs)… Read more »
Opem gym 6:30am – 7:30pm
Strength: 4 Sets Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps Rest 90 seconds Conditioning: “Fran” 21-15-9 95/65 lbs Thrusters Pull-Ups
Strength: 4 Sets Back Squat x 4-6 reps (Increase from last week) Rest 2-3 minutes ***Rope Climb Skill OR Accessory Work Take 10 minutes to work on the different foot drills on a box. If you are efficient at rope… Read more »
Starting today, we will be posting the strength part of our workouts to the website. Strength: Take 15-20 minutes to work up to a 1-RM Clean & Jerk Conditioning: “The Chief” Against a three-minute running clock, complete as many rounds… Read more »
3 Sets for MAX REPS of: 60 seconds of Wall Ball Shots 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Push Press (95/65 lb.) 60 seconds of Row (for Cals) Rest 60… Read more »
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
4 sets for times of:
400 Meter Run
20 Kettlebell Swings (53/35 lb)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.