08.19.17
Turkish Get-ups 3x4 (2 each arm) AHAP Partner WOD 7RFT, teams of 2: 7 pull-ups 7 box jumps (24/20) 7 G2OH (135/95) One partner will complete a full round before the next begins. Repeat until both partners have completed seven rounds.
08.18.17
Run 1 mile Snatch 1x1 15 minutes to establish 1RM snatch. Metcon After full recovery, take 75% of that weight to perform: 12-9-6 Snatch (power or full) 24-18-12 Push-ups RX+ = ring push-ups
08.17.17
Bench Press 80% x 3 85% x 3 90% x 1 90% x 1 93% x 1 93% x 1 80% x ME* * Only go to failure if someone can spot you. Aim for 3+ reps at 80% - Record weight in comments/notes - Score is number of reps on ME set Metcon (AMRAPs) [...]
08.16.17
Shoulder Press 4x3 All reps should be between 70-75% of 1RM Floor Wipers 4x16 floor wipers - Superset with shoulder press Box Jump Challenge - Part A Every minute, on the minute, for 15 minutes: Minute 1: 3 burpee box jump (20″) 6 wall ball shots (20/14) Minute 2: 3 burpee box jump 6 strict [...]
08.15.17
E90 - Power Clean Every 90 seconds for 10 rounds, complete 2 power cleans. Increase weight each set. Example below: - Sets 1-2: 60-65% of 1RM power clean - Sets 3-4: 70-75% - Sets 5-6: 80-85% - Sets 7-10: 90+% Record heaviest completed weight to score. Elizabeth 21-15-9 reps for time of: • Clean 135/95# [...]
08.14.17
Front Rack Reverse Lunges 4x10 Increasing weight each set. Weighted Pull-ups 4x8 Superset with front rack reverse lunges Metcon EMOMx10 5 thrusters (115/75) 5 burpees - Rest 4 minutes before next metcon - Perfect score is 100 reps Metcon EMOMx6 5 suitcase deadlifts 50' suitcase walk (alternate side each round) - Score is weight of barbell [...]
07.01.17
DANIEL 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we [...]
06.30.17
Snatch 1x1 15 minutes to establish a 1RM Snatch for load: #1: 1 rep Clean & Jerk 1x1 15 minutes to establish a 1RM Clean & Jerk for load: #1: 1 rep 400m farmer's carry 400m farmer's carry (53/35) RX+: (70/53) 50 burpee box jumps 50 burpee box jumps (20)
06.29.17
Bench Press 1x1 Establish a 1RM bench press Bench Press for load: #1: 1 rep Shoulder Press 6x1 6 x 1 @ 95% of 2RM from 06.22.17 (or 80-90% of 1RM). If you feel good, go for a new 1RM. Shoulder Press for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 [...]
06.28.17
Power Clean EMOMx4 2 power cleans @ 65% of 1RM Clean Pull 3x3 Clean Pull for load: #1: 3 reps @ 100% #2: 3 reps @ 100% #3: 3 reps @ 100% Optimus Prime 7 minute AMRAP: Wall ball shots (20/14) Every minute on the minute starting at 1:00 perform 5 deadlifts (175/125) - Score [...]