WOD Skill Max Distance Handstand Walk for 6 minutes Conditioning For Time: 1 Clean and Jerk 155/105 5 Pull ups 10 Push ups 15 Air squats 2 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 3 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 4… Read more »
WOD Conditioning For Time: 100 Assault Bike Calories 50 Medicine Ball Cleans 20/14 100 Calorie Row 50 Medicine Ball Cleans 20/14
WOD Conditioning Diane 21-15-9 Deadlift 225/155 Handstand Push-Up Goal: Sub 7 min Rest 5 minutes then… 21-15-9 Push Press 135/95 Kettlebell Swing 70/53 Goal: Sub 7 min
WOD Lifting Back Squat 4 x 8 Heaviest weight you can for each set. Rest as needed. Conditioning 3 Rounds For Time: 12 Thrusters 115/75 Run 400m
WOD Three Wise Men Jeremy AMRAP 4 5 Hang Squat Snatches 135/95 10 Bar Facing Burpee Rest 2 minutes Ben AMRAP 4 10 Power Cleans 135/95 20 Pull Ups Rest 2 minutes Beau AMRAP 4 15 Box Jump Over 24/20 30 Wall Ball 20/14
WOD Conditioning For Time: 40 Pull-ups 20 Deadlifts 225/155 30 Chest to Bar 15 Deadlifts 295/215 20 Bar Muscle Up 10 Deadlifts 335/225
WOD Skill Push Press 6-6-6-6 Heaviest weight you can per set. Rest as needed. Conditioning 3 RFT 10 Strict Handstand Push-up 21 Medicine Ball Cleans 20/14 Handstand Walk 50ft 21 Wall Balls 20/14 Goal Time: Sub 12 Minutes Time Cap: 16 Minutes Scaling: Wall Walks/Planks for Handstand Walk
WOD Conditioning Alt EMOM 30 Minute 1: Run 200m Minute 2: 2 Rounds of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats) Minute 3: Rest
WOD Skill E2MOM 14 Every 2 Minutes for 14 2 Squat Snatches (choose load) Conditioning For Time: 75 Calorie Row 75 Burpee Box Jump overs 24/20 Goal Time: Sub 12 Time Cap: 16 minutes
WOD 31 Heroes Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30/24 Partner 1 performs AMRAP while Partner 2 performs 400m sandbag run, when Partner 2 returns, Partner 2 begins AMRAP where Partner 1 left off and Partner 1 runs. This WOD was created specifically to honor the 30 men and… Read more »
Hope everyone had a relaxing weekend! This week’s programming looks challenging (and fun!) so make sure you commit to coming several days! We will be working with the barbell EVERY DAY this week (except Saturday), mostly in our “skill” portion of class, but also in the WODs. We begin and end the work week with some Olympic lifting, so make sure you get to the box to work with your coach on technique. Remember, you’re not going to get better unless you are doing the movement consistently! There’s also some great opportunities to work on fun gymnastics skills this week. As always, your coaches have an arsenal of scaling options for movements that you haven’t mastered yet, and progressions for skills that you are just learning.
Don’t forget to memorialize all of your goals on the “Bright Spots” whiteboard this week! Big or small, we want to see your fitness victories–it doesn’t have to be a PR! It may not even have to do with a workout. Maybe you started counting your macros this week! Or you chose to make your dinners instead of going out to eat. All the little things you do add up to your overall success, so let’s celebrate it all.
Have a great week everyone–see you at the box!