WARMUP 300m Run or 3min Bike Walkouts + Easy Pushups Slow Air Squats Barbell RDL + Front Rack Mobility FRONT SQUAT 2 warmup sets of 5 5 sets of 2 (build to a heavy set) 1 set of 10 @ 50% of last set CONDITIONING 8 RFT w/partner (4 each) P1: 300m Run P2: 15 Read more about Monday 8.01.22[…]
WARMUP 2min Bike or 300m Run 8 Empty BB thrusters 8 Bar Kips + 4 Pull Ups Mobility SQUAT VARIATION (Back/Front/OH) 6-4-2-2-2-2 build in weight and establish a moderately heavy double for the day. “Fran” 21-15-9 Thrusters (95/65) Pull-Ups scale weight and thrusters and jumping pullups.
WARMUP 2min Bike 10 Box Step Ups 10 Slow Air Squats Mobility BOX JUMPS 15min to establish 3RM Box Jump for Height CONDITIONING/RECOVERY 5RFT 20 Sit Ups (any style) 15 Air Squats 10 Box Jumps (choice) E80 Farmers Carry (choice)
WARMUP 300m Run or 2min Bike 3 Walkouts into 5 Easy Pushups each 50 Band Pulls 10 DB Romanian Deadlifts DB BENCH + BB BENT ROW 5 Rounds: 15 DB Bench Press 15 BB Bent Row build in weight on both movements CONDITIONING For Time: 200m Run (manhole) 50 Pushups (any style) 400m Run (stop Read more about Wednesday 7.28.22[…]
WARM UP 500m Row 2 Rounds: 10 RDL + 8 Bar Kips + 4 Knees 2 Chest + 2 T2B DEADLIFT 15min to 3RM CONDITIONING 10 RFT w/partner (5each) P1: 6 Power Cleans (135/95) + 12 T2B P2: max calorie row score time & calories
WARMUP 2 min bike or 400m Run 10 RDL + 5 Power Cleans 10 Slow Air Squats mobility SQUAT CLEAN COMPLEX 1 Front Squat + 1 Hang Squat Clean + 1 Squat Clean 15min to heaviest complex CONDITIONING For Time: 1 up to 15 Wallballs (20/14) E80 shuttle run after each set of wallballs
WARMUP 300m Run 20 Box Step Ups Walkout + Samson + Pigeon 10 Slow Air Squats SQUAT VARIATION 5 Rounds 10 Double DB Box Step Ups (5 each leg) 6 Squat Variation build in DB weight Squat variations include: single DB OHS, single DB goblet squat, or double DB front squat. CONDITIONING 4 RFT 400m Read more about Friday 7.22.21[…]
WARMUP 2 Rounds E80 Shuttle Run 50 Single Unders 10 Light KBS AMRAP 30 (w/partner) 60 Medball Situps (30 each) 120 Double Unders (60 each) 60 KBS + 400m Farmers Carry Relay (15 KBS + 100m Carry + 100m Run = 2 times each) scale double unders to 200 singles
WARMUP 2min Bike 8 RDL + 4 Hang Power Clean + 2 Burpees wrist and front rack mobility POWER CLEAN 3-3-2-2-1-1-1 Warm up with triples and doubles, then establish a heavy single today in 3-4 sets CONDITIONING 4 RFT 10 Deadlifts (135/95) 8 Hang Power Cleans 6 Bar Facing Burpees
WARMUP 250m Row 2 Rounds: 10 Easy Push Ups + 10 Ring Rows + 30 Band Pulls WOD A: 5 Rounds NOT for Time: 20 DB Bench Press (AHAP) 10 Pull Ups (AHAP) WOD B: 1 Round FOR Time: 1000m Row 50 Push Ups 1000m Row
