I usually don’t post training of Sunday but today is the 10 yr anniversary of “Operation Red Wings”. “SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees [...]
Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to work to a heavy double Conditioning: “Toto” – 14 minute AMRAP of – 21 Air Squats 9 HSPU 7 Burpee [...]
Warm-up & Mobility: 15 Minutes Strength: Warm up the deadlift – Work up to WOD weight Conditioning: “Baby Come Back” For time: 21-15-9 reps of – Deadlift @ bodyweight [...]
Warm-up & Mobility: 15 Minutes Strength: Jerk – 20 minutes to hit a heavy double Conditioning: “Keep Hanging On” 10 Minute AMRAP (use 70% of Hang Power Clean or Jerk, whichever [...]
“White” Five rounds for time of: 3 Rope ascents 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead (L+R=2) Run 400 meters Today’s WOD is in remembrance of U.S. Army [...]
Warm-up & Mobility: 15 Minutes Strength: 20 minutes to work to 1RM Snatch Conditioning: “She’s Gone” 2 RFT (or max reps in a 15 min time cap) 50 Wall Ball (20/14lb) 40 KB [...]
Warm-up & Mobility: 15 Minutes Strength: 1RM Deadlift (for newer athletes should instead work to a heavy double) Conditioning: “Running Annie” 50-40-30-20-10 reps of Double-unders [...]
Warm-up & Mobility: 15 Minutes Strength: Body weight basics skill – review of Push-ups and Pull-ups and their progressions Conditioning: “Level I Test” Score is first round [...]
