STRENGTH 7 Min EMOM:3 Hang Power Clean + 1 Split Jerk CONDITIONING “Mayhem For Freedom”AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double undersRead More
Hero WOD “Manion”7 Rounds for time:Run 400m29 Back Squats (135/95) Background: Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq....Read More
STRENGTH Wide Grip Bench Press 5×8 AMAP in :30 Close Grip Push Ups*You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds. CONDITIONING Reese’s4 Sets300m Row10 Chest to Bar Pull Up5 Wall Walks300m Row-Rest...Read More
STRENGTH Upper Body Posterior 4 Rounds7 Strict Pullups @ band assisted if needed12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality20 Bent Over Banded Tricep Extension-Rest 2:00 b/t rounds- CONDITIONING Kit KatAMRAP 8 Minutes8 Power Snatches (115/80)8 Box...Read More
STRENGTH Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30* You will do 5 sets of 10-10-10-10-10 Double DB Bench Press (50 total reps) and 5 sets of as many reps as possible of barbell bench press in 30 seconds (95/55#) CONDITIONING Good FridayPartner Throwdown Friday!!!“Team Tron”50 Power Snatch (155/105)40 Clean and Jerks...Read More
CONDITIONING Easter BunnyFor Time:60-50-40-30-20-10Calorie Bike*50ft Handstand Walk after each set *Ladies’ Calories: 40-32-24-16-8 CORE 5 Rounds10 Weighted GHD Situps to Parallel10 Dip Support Leg Raise6 Ab Wheels 10 Landmine Windmills (each side)30yd Single DB Farmers Carry (each side – as heavy as form can be maintained) *Rest 2:00 b/t sets WELLNESS WEDNESDAY ᴡʜᴀᴛ ʏᴏᴜ ᴇᴀᴛ...Read More
