Training of the Day 20 minutes for muscle up work. If you have a MU work on skills for linking If you can link, work on strict and “L-Muscle Ups” then 6 rounds of…. 1 rope climb, 10 ft handstand walk, 1 clean and jerk (80%) 10ft HS walk Beginner class E4 (Event 4) Snatch...Read More
training of the Day recovery- focus on mobility for 20 minutes then AMRAP 5 minutes; 6 pull ups, 6 burpees, rest 2 minutes, AMRAP 5 min; 6 thrusters, 6 box jumps, rest 2 minutes, AMRAP 5 min; 6 pistols, 6 ring dips Post your scores to the Whiteboard.Read More
Training of the Day Dead lift- 2-2-2-2 @ 85% then EMOTM for 16 minute, 15 kettlebell swings, max rep double unders (score is dubs) Beginner class E3 (Event 3) Squat and Turkish get up; Then… 21-15-9 of….box jump, thruster, push up Post your scores to the Whiteboard.Read More
Beginner class E2 (Event 2) Clean; AMRAP 12 minutes, 10 med ball squat cleans, 10 kettlebell swings, 10 mountain climbers Post your scores to the Whiteboard.Read More
training of the Day snatch from 20″ box. 2 OTM x7 minutes at 70% then 100 double unders, 40 HSPU, 40 toe to bar, 40 push press, 150m walking lunge with 25/45lbs Beginner class E1 (Event 1) Overhead squat- Pull up, ring dip as a skill. Then…. 7 rounds of 7 ring row, 7 pvc...Read More
Training of the Day 5 Pull ups EMOTM X7 at highest difficulty level (Weighted, strict or otherwise) then 6 rounds of…400m run, 3 tire flips, 2 rope climbs Post your scores to the Whiteboard.Read More
Training of the Day pistol as a skill Then…. 100 mountain climbers, 100 flutter kicks, 100 inverted burpee to pistol (alternating) 100 flutter kicks, 100 mountain climbers Beginner class E5 (Beginner event 5) Jerk as a skill then 30-20-10-5 of… push press, sit up and kettlebell swing Post your scores to the Whiteboard.Read More
The open is over. That statement may make you over the moon ecstatic or it may ping your withdrawals. It’s a tough five weeks both physically and mentally. We are forced to go outside of our comfort zone week in and week out. Many people got their first double under, their first muscle up...Read More
Beefcake of the Day Back squat- 2-2-2-2 @ 90% then 5 rounds of…20 Wall ball, 20 Kettle bell swing, 1 minute L-hold Post your scores to the Whiteboard.Read More
