Partner WOD
35-min time cap
100 DU (each partner)
90 Jumping (alt) lunges
80 ABMat sit-ups
70 Air Squats
60 Russian Kettlebell Swings (24/16kg)
50 Med Ball Cleans (20/14)
40 Push-Ups
30 Calorie Row
20 Pull-Ups
10 Handstand Pushups
Strength/Skill 5 rounds for of: :40 Max Effort Deadlifts, 225/155 :20 Rest :40 Bar Facing Burpees :20 Rest Then For time: Run 400 30 box overs, 24/20 in. 30 deadlifts, 185/125 30 wall-balls, 20/14 30 ring pushups 30 wall-balls, 20/14 30 deadlifts, 185/125 30 box overs, 24/20 Run 400 Time cap: 20 minutes (Box over…
While some of you will find dropping the bar every rep a better strategy this video makes a great point that when barbell cycling (touch and go) you’re only as good at lifting the weight as you are setting it down again. Workout of the Day 10 1-minute rounds of: 25 squats Max reps of…
Strength/Skill Bench Press Waveload Work up to a 5 rep max then do the following reps every minute on the minute. Same as last week but lower reps on the first 2 sets. 5-4-3-3-2-2-1 This should be very heavy and fast. If on the set of 4 you know for a fact you couldn’t have…
Strength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the knee position + 1 Split Jerk, no misses, no pressouts please finish your pull and be quick…very quick. No power jerks even on the lighter warmups. Pause 3 seconds at the knee. Then EMOM for 10:00 (10 rounds)- 10 Bar Facing Burpees At…
There is a bit of a wobble when he pauses at the knee but this is a magnificently heavy bar. Most important watch how his knees get out of the way of the bar and he keeps the hips back before they move forward. Once in the power position he explodes straight up and drops straight under.…
Strength/Skill 5 rounds for time of: 5 Deadlifts, 275/185 lbs 10 Burpees Absolute 10-minute time limit At 15 minutes on the clock perform the following: 21-18-15-12-9-6-3 reps, for time of: Ring Dips* Overhead Squat, 115/75 lbs *No bands on rings. Scale to ring pushups first then pushups on the deck. Fat Loss Buyout Death By…
Strength/Skill Bench Press Waveload Work up to a 5 rep max then do the following reps every minute on the minute. Same as last week but lower reps on the first 2 sets. 5-5-5-4-3-2-1 Then With a running clock… Alternating EMOM for 15:00 (15 rounds)- 15 Calories Row 30 Double Unders 10 Bar Facing Burpees…
Strength/Skill Every 90 seconds for 9 minutes 3 Squat Clean, from the power position, no misses please finish your pull and be quick…very quick. (Unlike the snatch we don’t recommend straps for actual cleans. So if you start to lose your grip just drop the bar and start over) Then 5 rounds of: 10 Sumo Deadlift…
Deaload week is over, however, the lack of super heavy weights and hard workouts will make this week look similar to last week. One big difference fat loss buyouts are back. Hydrate well. Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch, from the power position, no misses no pressouts. Then 3 rounds of: 1:00 ME…
