Members

Photo credit: RX Photography WORKOUT OF THE DAY: STRENGTH: 3rm Jerk (Test#5) WOD: [ HBO ] 10 TTB 15 Push-ups 20 Plyo Lunges (L+R=2) x 5 rds L1- RX L2/M-KTE, inlcline Push-up L3-knee raise, knee Push-up, alt lunge 14min Cap Core Buy-Out: 3 x “Ab 40” Routine -15sec H hold between each set “Ab 40″= 10 Crunches 10 L side Crunches 10 R Side Crunches 10 Crunches -EVERY REP done with a 1sec hold on top of each rep
Read more
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Prowler Down & Backs (230/140# on the sled) -Row 500m between each task (250m/partner) -break up the order any way Core Buy-Out: Accumulate 1min in a HS Hold
Read more
WORKOUT OF THE DAY: STRENGTH: 3rm Clean (Full), touch and go (Test#4) WOD: [ Saga ] 3 squat cleans (75% of 3rm) 6 burpees x 6min amrap Core Buy-Out: 3×10/ Side Db Row. 15sec HS Hold Between each set.
Read more
WORKOUT OF THE DAY: STRENGTH: Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold or -Close Grip (wrists touching ribs) 3rm Bench   WOD: [ Run 5k (Test#3) ] Run 15.5 laps for time L1-15 laps L2-12.5 laps (2.5 miles) L3-10 Laps (2 miles) 25min cap Core Buy-Out: 3 x 1min Hover (add wt if needed) -15 sec HS hold between each set
Read more
Photo credit, RX Photography It’s TESTING WEEK!  Get ready for a new set of challenges ahead of us this week! WORKOUT OF THE DAY: STRENGTH: 3rm Snatch(Full), touch and go (Test#1) or  3rm OHS (if you cannot OHS 135/95, choose the OHS Test) WOD: [ Black Cherry ] 10 Pull-ups 20 sit ups 6 Rds L1- rx L2-banded L3-V-row (10min Cap) Core Buy-Out: 3 x12 PB Back Ext -15 sec HS hold between each set
Read more
1 204 205 206 207 208 570