Training of the Day build to heaviest 3 rep touch and go snatch. Do 1 set OTM X5 min then 14 minutes of… 400m farmer carry, 400 flutter kicks, remaining time max rep KB Snatch (alternating) Post your scores to the Whiteboard.Read More
Training of the Day 10- :30 row /:15 recovery for calories then 500m run, 5 tire flips, 500m run, 100ft walking lunge, 500m run, 5 tire flips, 500m run 30 burpees Beginner class E1 (Event 1) Overhead squat- “Nancy” 5 RFT of… 15 OHS 400m run Post your scores to the Whiteboard.Read More
Training of the Day 10 minutes double under/ triple under practice then 50-40-30-20-10 Candle stick (Starting in a supine position- feet together heels touch the ground to extended overhead weight in the shoulders. *Hint* hold a pillar just behind your head) and kettlebell thruster Post your scores to the Whiteboard.Read More
Training of the Day 4x400m run, rest is 1 minute then Max rep pull ups in 3 minutes, Max rep HR push ups in 3 minutes, Max rep toe to bar in 3 minutes Beginner is same as Advanced today. Post your scores to the Whiteboard.Read More
Training of the Day Front squat; 1 EMOM @90% for 6 minutes then 9-7-5-3 squat clean thruster (50% of clean max), muscle up Beginner class E5 (Event 5 “Gymnastic) Hand stand familiarity; 2 dead lifts, 4 burpees, 8 kettlebell swings for 10 minutes Post your scores to the Whiteboard.Read More
Training of the Day 1 Seated Box jump (30/24) on the :10 for 5 minutes then 150 toe to bar 4 burpees on the minute until completion Post your scores to the Whiteboard.Read More
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
