Barbell: Push-Press Conditioning: 1 mile run Gymnastics: T2B or Knee Ups

This week we are going to find barbell, gymnastics, and conditioning maxes.  Make sure you bring something to record your scores for future reference. Barbell: Max Back Squat Conditioning: 500 m Row Gymnastics: Max HSPU’s without falling off wall or max push-ups without a pause.

Team of 2 For Time: 400 m sandbag run 2rds of: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar 400 m sandbag run 2rds of: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar 400 m sandbag run *Teammates will run together but carry one sandbag, one partner […]

WOD AMRAP 20: Teams of 3 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint (red-blue line down and back) 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with […]

“Upper Deck” Overhead Squat – Build to a Heavy Single – 15 min Snatch Balance – Build to a Heavy Single – 15 min Squat Snatch – Build to a Heavy Single – 15 min The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the […]