Month: December 2014

Gymnastics: Toes to Bar + Chest to Bar + Bar Muscle Up Complex EMOM 6 minutes to complete two of the following Complex: 1 toes to bar 1 chest to bar 1 bar muscle up all in succession without coming off the bar! Weightlifting: Squat Snatch EMOM for 10 Minutes of 1 Squat snatch with…

Skill Work: Tabata Handstand Push Ups RX+: Tabata Strict Handstand Push Ups Weightlifting: Push Press ( E2MOM 12 mins 5 pp at 75% ) AMRAP in 12 Minutes 3 Push-up 6 Goblet Hold Box Step Ups 32/34 kg 9 Russian KB swings 32/24 kg

Capacity: Max Effort 500m Row for Time Weightlifting: Paused Front Squat E2MOM 12 mins 5 Paused (2 seconds) Front Squat @ 70-75% WOD: For Time – CAP 20 minutes 15-12-9-6-3 * Thruster 155/105 lb *200M Run after every round Heavy thrusters are on the menu today! Each round doesn’t need to be unbroken but we’re…

Skill Work: Push-ups Tabata Push Ups, score is lowest round Weightlifting: Bench Press E2MOM 12 mins 6 BP at 65% of your best WOD: AMRAP in 7 Minutes 50 Alternating dumbbell clean & jerks 50/35 lb 100 Double Unders Today’s workout is a short time priority couplet where each round has a high number of…

Skill Work: Chest-To-Bar Pull-ups (Tabata Chest to bar pull ups) Weightlifting: Power Clean E2MOM 14 mins 4 PC @75% alternate with 1-2 rope climbs WOD: AMRAP in 15 Minutes 5 Deadlift 275/185 lb 10 Lateral burpees over the bar 15 Sit-up This is a slightly heavier barbell load than what you might see in a…

Skill Work: Hand Stand Hold Max Duration Hand Stand Hold Weightlifting Split Jerk E2MOM 12 mins 1-1-1-1-1-1 max split jerk! Here is your opportunity to work up a new 1 rep max split jerk and see where you are at on this exercise from the rack! Hopefully a lot of you guys are able to…

Plyometric Accessory: Seated Box Jump Take 8 mins to work up a new max height seated box jump! Weightlifting: Deadlift E3MOM 12 Minutes, go for a new 3 RM Deadlift 3-3-3-3 Start at 85% and work up by feel to a new 3 rep max deadlift! WOD: For Time 800 Meter Run 60 Goblet Squats…

Skill Work: Toes to Bar Max toes to bar in 1 minute without coming off the bar Weightlifting: Power Snatch E2MOM 12 minutes, work up a new 1 RM PS 1-1-1-1-1-1 By power we mean catching the lift above parallel as you lock out the lift and come up with it! Really look to minimize…

Gymnastics: Unbroken Pull Ups With a 6 min clock take the time to work up to a max unbroken kipping pull ups without coming off the bar Weightlifting: Front Squat E3MOM 15 mins 1-1-1-1-1-1 Front Squat. Work up a strong effort 1 Rep Max Front Squat, start at 85% of your 1 rep max WOD:…

Skill Work: Dumbbell Snatches 30 Alternating dumbbell snatches for time – 50/35 LBS Weightlifting: Clean and Jerk E3MOM 15 minutes of CNJ 1-1-1-1-1 Today we’re going heavy and working up to a strong effort Clean and Jerk. If you are new to the lift start by catching the bar in the power position and slowly…