Strength: A1) Front Squat 3-3-1-1-1 ~rest :45~ A2) DB External Rotation 4x 8/8 (perform between Front Squat sets) ~rest 1:30~ Conditioning: 10-9-8-7-6-5-4-3-2-1 rep (KB only) rounds: KB Swings 100m Run (Walk back and recover between rounds) Post loads and efforts to comments.
Strength: Spend 20 min. to find: 1RM Clean & Jerk* *BF: Spend that time working on sets of 3 (C&J or Clean & Press) Conditioning: Tabata (6 intervals each) Row Squat Push-ups Double-unders* *BF: Barrier jumps, if you do not have your DU’s Score will be lowest rep interval for each movement. Total your four [...]
REMEMBER! Along with it being Daylight Savings, we will start earlier today (12pm)…so make sure you’ve set your clocks to the correct time…it was “Spring Forward” this morning, so we just lost an hour. Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 [...]
Today’s WOD: Maintain a steady pace and complete Five sets of: Row 500 Meters Rest 20 seconds Toes to Bar x 20 reps Rest 20 seconds Side Plank Left x 60 seconds Side Plank Right x 60 seconds Post efforts to comments. 14.2 CF Open – Schedule Saturday: Ladies at 9am (The girls wanted [...]
Buy-in: 14.2 Practice OHS C2B Pull-ups Strength/Skill: Three Sets A1) Ring Push-ups* x20 ~rest :45~ A2) Goblet Squats** x20 ~rest :45~ *If needed; Push-progression **If needed; Squat Therapy Conditioning: AMRAP in 8 minutes 200m Run 10 Wallball Shots 5 Burpee box jumps Post loads and efforts to comments. 14.2 Schedule Friday: Practice/Review standards and [...]
Strength: A1) Snatch 7×1.1 @ 75% of 3RM from 2/25/14 (For this cluster, do one rep then pause 10-15sec before your second rep) Three Sets B1) Romanian Deadlift x6-8 reps B2) GHD Sit-ups* x10-15 B3) Sled Push x 60ft *BF: 6-8 reps, 1/2 ROM- working on proper GHD technique CASH-OUT: Spend 5 min. Run/AD/R0w at [...]
Strength/Skill: Spend 15 minutes working on: 3rm L-sit Pull-ups BF: A1) L-hang :30-:45 sec hold; A2) Pull-up Progressions Conditioning: In a team of two, with one partner working at a time, alternate rounds to complete 6 rounds total (3 each): 250m Row 20 Med-ball Slams (On 20″ box) 10 Shoulder-to-Overhead One partner should be resting [...]
Happy Mardi Gras! Strength: A1) Front Squats 5-5-3-3-3 ~rest :45~ A2) Box Jumps 5×3 ~rest 2:00~ Conditioning: Every minute on the minute, for 16 minutes: Even- 10 Kettlebell Swings (BF-6) Odd- 10 Burpees (BF-6) Post loads and efforts to comments. Great job to everyone that completed 14.1! This week, we are going [...]