GET COMPLEX then 1RM 1 P. Snatch + 1 Pause OHS + 1 Hang Squat Snatch + 2 OHS 1 P. Clean + 1 Pause F. Squat + 1 Hang Squat Clean + 2 F. Squats Choose Snatch or Clean Complex. 15min build to best complex. 3-5 sec pause in the bottom on second rep. Read more about Friday 1.29.21[…]
BODY ARMOR 4 Rounds: 20 Banded Tricep Pushdowns 10 BB or DB Bicep Curls CONDITIONING/RECOVERY AMRAP 25 (w/partner) P1: 9 Pull-ups + 15 Push-ups + 21 Sit-ups P2: Calorie Machine
CONDITIONING 3 ROUNDS: AMRAP 4 / REST 4 20/16 Calorie Row 16 DB Hang Clean and Jerk (50/35) 12 Air Squats POWER CONDITIONING EMOM 10 (w/friend) 3 Power Cleans (AHAP) + 3 Burpees Friend 1: 3+3, then Friend 2: 3+3
GYMNASTICS CONDITIONING AMRAP 10 5 Burpees 5 MU / C2B / Pull-ups 5 HSPU / HRPU CONDITIONING AMRAP 20 (alternating rounds w/partner) 3-6-9-12-15… ascending by 3 each round Box Jumps (24/20) T2B Deadlifts (165/115) P1: 3-3-3 then P2: 3-3-3 Score highest round completed by both partners and then additional reps.
SQAUT STAMINA 3 Front Squats + 7 Back Squats 15min to heaviest CONDITIONING AMRAP 17 (alternating rounds w/partner) 35 Double Unders 9 Thrusters (95/65)
DEADLIFT/HSPU 15min Deadlift + HSPU warm up Build up deadlift weight with sets of 5 Build up HSPU with handstand holds, shoulder taps, plate stack HSPU, and strict or kipping HSPU. CONDITIONING: Open 16.4 AMRAP 13 55 Deadlifts (225/155) 55 Wallballs (20/14) 55 Calorie Row 55 HSPU Scaling Options: Split reps with a partner. Reduce Read more about Friday 1.22.21[…]
5 ROUND WARM UP: 5 DB Devils Press 10 Air Squats 5 ROUND ACTIVE RECOVERY: 1 min Bike 8 Pull-ups 12 Push-ups 16 KBS 20 Sit-ups
BARBELL COMPLEX/WU 12min warm up to WOD weight 3 Power Cleans + 2 Front Squats + 1 Jerk CONDITIONING 3 Rounds of: AMRAP 5 / REST 5 20/15 Calorie Row 15 Box Jump Overs (24/20) AMRAP: BB Complex (135/95) NOTES: BB Complex: 5 P. Cleans + 3 F. Squats + 1 Jerk Score total reps Read more about Wednesday 1.20.21[…]
SHOULDER STAMINA 3 Rounds NOT for Time: 250m Row 15 BB Strict Press Max Handstand Hold CONDITIONING 5 RFT: 30 Double Unders 10 T2B 10 Burpees
SQUAT STAMINA 3 Front Squats + 5 Back Squats 15min to heaviest CONDITIONING AMRAP 18 w/partner 9 Box Jumps 12 Alt. DB Snatch (50/35) 15 Wallballs alternating rounds with partner
