Warmup: Vo2 Max Test Skill: Back Squat Max Effort Conditioning: 8 minutes going between the two movements: A.1 TGU 1 each arm ( choose a WT that is challenging but you can control) A.2 10 Hollow Rocks 4 min Tabata – 30 on 30 off Sandbags “Duck and Jive” 2 min Tabata 20 on 10 […]

AFFILIATE CUP MEETING AT 8:30 WOD teams of 3 5 minute amrap 10m (length of gym) broad jumps down 10m bear crawl back 1 minute rest 5 minute amrap 10 wall ball 10 Kb swings 35/55 1 minute rest 5 minute amrap 10 pullups 10 pushups *these will be done in a round Robbin format, […]

SWOD DL 12×2 @ 55% + 20% band tension at top of lift BENCH 1×5 @ 75% 2×3 @ 80% 2×3 @ 85% 2×3 90% WOD 12 minute AMRAP 7push press 65/95 7  k2e 7 box jumps 16/20

There is no mobility today.  Rest up, get outdoors if you can. To clarify the point of the strength training before a WOD, the goal is to steadily increase your strength levels in all areas so you can increase the weight you use in a WOD. Please, scale your WOD weights based on the charts […]

SWOD Front Squat 1×5 @ 75% 2×3 @ 80% 2×3 @ 85% 2×3 @ 90% WOD “Elizabeth” 21-15-9 Squat Cleans (use no more than 50% of max) Ring Dips Then 40 GHD sit-ups Ring Dip scaling (based on max ring dips) max ring dips > 21 perform 21-15-9 21>mrd>15 perform 15-12-9 15>mrd>12 performs 12-9-6 12>mrd […]