Saturday, July 8,, 2017

Calling all Surge Members!!! We have some exciting changes coming to Surge, the first of which is today.  We are going to try and move the rig to a new location and need as many hands on deck as possible.  We’re going to move it after the 8:30 class, which means we will have to cancel the 9:45 class.  Any help is more the appreciated, thank you and if you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

80 Medball Sit Up Tosses (40/40)

then 10 Rds (Partners Alt. Full Rounds)

  • 4 Seated DB Shoulder Press 40/25
  • 4 DB Push Ups
  • 8 DB Renegade Row (4/4)

Then 80 Medball Sit Up Tosses (40/40)

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

80 Medball Sit Up Tosses (40/40)

then 10 Rds (Partners Alt. Full Rounds)

  • 4 Seated DB Shoulder Press 40/25
  • 4 DB Push Ups
  • 8 DB Renegade Row (4/4)

Then 80 Medball Sit Up Tosses (40/40)

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

  • Banded Deadlift x 5 @ 60%

B) 3 Sets:

  • Hip Thrusts x 8
  • 4 Second Negative Parallete Handstand Push Up x 4-7

Skill:

WOD:
With a Partner Complete For Time:

80 Medball Sit Up Tosses (40/40)

then 10 Rds (Partners Alt. Full Rounds)

  • 4 Seated DB Shoulder Press 50/35
  • 4 DB Push Ups
  • 8 DB Renegade Row (4/4)

Then 80 Medball Sit Up Tosses (40/40)
 

Additional:
  • Mobility

 

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Friday, July 7, 2017

Calling all Surge Members!!! We have some exciting changes coming to Surge, the first of which is this Saturday.  We are going to try and move the rig to a new location and need as many hands on deck as possible.  We’re going to move it after the 8:30 class, which means we will have to cancel the 9:45 class.  Any help is more the appreciated, thank you and if you have any questions please let us know.

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Hollow Tuck Hold x 15-20 Seconds
  • Superman Hold x 15-20 Seconds
  • Face Pulls x 12-15
  • Banded Wall Sit x 25 Seconds

Strength:

A) 3 Sets:(No TnG, Must reset after each rep)

  • Deadlift x 5

Perform After WOD

B) 1 Set

  • Accumulate 3 Minutes Plank Hold

*Every time you break perform 15 Banded Good Mornings

Skill:

WOD:
AMRAP in 12 Minutes:

  • 20 Wall Ball
  • 20 Alternating DB Snatch
  • 200m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Hollow Tuck Hold x 15-20 Seconds
  • Superman Hold x 15-20 Seconds
  • Face Pulls x 12-15
  • Banded Wall Sit x 25 Seconds

Strength:

3 Sets: (Every 2:30 Minutes)

Deadlift (No TnG, Must reset after each rep)

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of new calculated max.

Perform After WOD

B) 1 Set

  • Accumulate 3 Minutes Plank Hold

*Every time you break perform 15 Banded Good Mornings

Skill:

WOD:
AMRAP in 12 Minutes:

  • 20 Wall Ball
  • 20 Alternating DB Snatch
  • 200m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Hollow Tuck Hold x 15-20 Seconds
  • Superman Hold x 15-20 Seconds
  • Face Pulls x 12-15
  • Banded Wall Sit x 25 Seconds

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6-8 = Build to Today’s Max (NO MORE THEN 2 MISSES)

B) 8 Sets:

Clean and Jerk

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6-8 = Build to Today’s Max (NO MORE THEN 2 MISSES)

C) 4 Sets:

  • Pause Back Squat x 3 @0311 (Up to 60%)
  • Pause Single Arm Incline Bench Press x 6 ea. @0511
  • Single Arm DB Row x 8 ea.

Skill:

WOD:
 Optional WOD

A) 2 Sets:

  • 3 Minute Sled Drag @ Moderate Weight

Rest 2 Minutes b/t

B) 2 Sets:

  • 2 Minutes Sled Drag @ Moderate/Heavy Weight

Rest 2 minute b/t

Additional:
  • Mobility

 

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Thursday, July 6, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 5 Minutes x 5 Sets

  • Row 15/12 Calories
  • 10 Burpee Broad Jump 6’/4′
  • 50 yard Farmers Carry
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Every 5 Minutes x 5 Sets

  • Row 15/12 Calories
  • 10 Burpee Broad Jump 6’/4′
  • 50 yard Farmers Carry
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
Volume basics
Break up however you see fit and rest as needed. Complete all of the following work or work for 45 minutes… whichever comes first

  • 60 ring support swings
  • 60 ring swings in false grip support swings
  • 60 bar arch hollows
  • 50 form focus butterfly pull ups put something between heels to keep feet together
  • 60 meter handstand walk
  • 60 kipping HSPU any style focus on hollow bottom butt on wall, arch at pressed out heels on wall
  • 3 minutes supine hollow hold
  • 3 minutes superman hold
Additional:
  • 10 Minutes Mobility

 

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Wednesday, July 5, 2017

Workout Intent: Upper body/midline strength.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Banded Triple Threat x 10 ea.

Strength:

A) 3 Sets:

  • Bench Press x 5

B) 3 Sets:

  • 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50/40 Calorie Row

In Remaining Time Perform AMRAP:

  • 10 Sit Ups
  • 5 Push Ups
  • 5 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Banded Triple Threat x 10 ea.

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

B) 3 Sets:

  • 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50/40 Calorie Row

In Remaining Time Perform AMRAP:

  • 10 Sit Ups
  • 5 Push Ups
  • 5 Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to 70%)

B) 4 Sets:

  • 3 Position Power Snatch (Above knee, below knee, floor) (Up to 60-65%)

C) 4 Sets:

  • 3 Position Power Clean (Above knee, below knee, floor) (Up to 60-65%)

D) 3 Set:

  • Push Press x 3 @70%
  • Good Morning x 8 @25-30% of Back Squat
  • 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

WOD:
3 Sets:

Row
(300m, 250m, 200m at 107% of 2k pace) w/ 30sec rest b/t reps & 4min rest b/t sets

Additional:
  • Mobility

 

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Tuesday, July 4, 2017

Schedule Reminder: We will be operating on Holiday/Weekend Schedule today.  There will be 2 classes 8:30 and 9:45, Teen Class is still on as well. Happy 4th!

Workout Intent:  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Hip Bridge x 15-20
  • Ring YTW’s x 8 ea.
  • Supine Row x 8
  • Hip Ext. x 8-12
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

Skill:

WOD:
With a Partner Complete AMRAP in 20 minutes:

  • 6 Push Ups
  • 10 Push Press
  • 6 Deadlift
  • 10 KB Swings
  • 12 Pull Ups
  • 10 Box Jump
  • 24 Double Unders/Single Unders

*Partners Alternate Movements

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Hip Bridge x 15-20
  • Ring YTW’s x 8 ea.
  • Supine Row x 8
  • Hip Ext. x 8-12
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

WOD:
“Bradshaw and Jake”

With a Partner Complete AMRAP in 20 minutes:

  • 3 Handstand Push Ups
  • 10 Push Press 115/75
  • 6 Deadlift 225/155
  • 10 KB Swings 55/35
  • 12 Pull Ups
  • 10 Box Jump 24/20
  • 24 Double Unders

*Partners Alternate Movements

Brian Bradshaw

Brian Bradshaw | Age 24 | Steilacoom, Washington

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 Jack Martin

Jack Martin III   |  Age 26  |  Bethany, Oklahoma

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Hip Bridge x 15-20
  • Ring YTW’s x 8 ea.
  • Supine Row x 8
  • Hip Ext. x 8-12
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

WOD:
“Bradshaw and Jake”

With a Partner Complete AMRAP in 20 minutes:

  • 3 Handstand Push Ups
  • 10 Push Press 115/75
  • 6 Deadlift 225/155
  • 10 KB Swings 55/35
  • 12 Pull Ups
  • 10 Box Jump 24/20
  • 24 Double Unders

*Partners Alternate Movements

Brian Bradshaw

Brian Bradshaw | Age 24 | Steilacoom, Washington

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 Jack Martin

Jack Martin III   |  Age 26  |  Bethany, Oklahoma

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

Additional:
Death by parallette shoot throughs

EMOM
First minute 1 rep
Second minute 2 reps
Third minute 3 reps…
Etc until you can’t complete the work required in that minute

 

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Monday, July 3, 2017

Image may contain: 6 people, people smiling, people standing

Glendon and Trevor Destroying Battle of The Boxes!

Workout Intent: We’re going to be starting a new strength cycle.  We’re going to go back through the Wendler 5/3/1 cycle.  The first weeks are based off of 90% of your maxes you achieved last week.  For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs.  If in doubt choose a lighter weight, this will get challenging quickly no matter what.  For the last set focus on sound movement.  It is a max rep set but don’t go to absolute failure and create bad movement habits.  Comp athletes goal this week is to emphasis the squat, clean and jerk, and snatch.  All other work will be a little backed off.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Up x 15-20
  • Single Leg RDL x 8 each
  • Farmers Carry x 50 yards
  • Supinated Grip Bar Hang x 20-30 Seconds

Strength:

3 Sets:

  • Back Squat x 5

Skill:

WOD:
AMRAP in 15 Minutes

  • 6 Hang Clean @55-60% of 1RM Clean
  • 6 Lateral Jump Over Stick
  • 5-10-15 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Up x 15-20
  • Single Leg RDL x 8 each
  • Farmers Carry x 50 yards
  • Supinated Grip Bar Hang x 20-30 Seconds

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
AMRAP in 15 Minutes

  • 6 Hang Clean @55-60% of 1RM Clean
  • 6 Lateral Jump Over Stick (Over/Back = 1)
  • 5-10-15 yard shuttle run
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Reverse V-Up x 15-20
  • Single Leg RDL x 8 each
  • Farmers Carry x 50 yards
  • Supinated Grip Bar Hang x 20-30 Seconds

Strength:

A) 6 Sets:

  • Back Squat x 3 (Work Up to 90-93%)

*If 6th set feels good, take a 7th set and go for 3RM PR

B) 3 Sets:

  • Pause Front Squat x 5 (Tempo = 1 Sec down, 5 sec pause, 0 up, 0 pause, Up to 50-55%)

C) 3 Sets:

  • Clean Pulls x 3 @90%

Skill:

WOD:
A) 4 Sets:

  • 8 Hang Clean Panda Pull (55% max clean) x 8(Straps OK!)
  • 3 Single Leg Tuck Jump (Right)
  • 3 Single Leg Tuck Jump (Left)
  • Rest 2:00

B) 3 Sets:

  • 8 MB Squat Jump Toss (30/20)
  • 8 Heidens/Speed Skater (4’/3’) (over and back = 1)
  • Rest 2:00

C) 5 Sets:

Carolina Shuttle

  • 5-10-15-20-25 yards (Touch line wth hand each change of direction)
  • Rest 2:00 between efforts.
Additional:
  • 10 Minutes Mobility
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Friday, June 30, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

8 Sets:

  • Hang Power Clean + Power Clean + Push Jerk (Work up to 60-65%)

Skill:

WOD:
4 Rds For Time:

  • 300m Run
  • 15 KB Swings
  • 15 Sit Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets:

  • Hang Power Clean + Power Clean + Push Jerk (Work up to 60-65%)

Skill:

WOD:
4 Rds For Time:

  • 300m Run
  • 15 KB Swings
  • 15 Sit Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6 = 1 @ 87-90%
  • Set 7 = 1 @ 90-92%
  • Set 8 = 1 @ 95-97%
  • Bonus Set = If Set 8 feels good, go for a new PR

B) 8 Sets:

Clean and Jerk

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6 = 1 @ 87-90%
  • Set 7 = 1 @ 90-92%
  • Set 8 = 1 @ 95-97%

C) 4 Sets:

  • Snatch Pulls x 3 @90,95,100,100%

D) 5 Sets: (Every 2:30)

  • Pause Back Squat x 3 @0311 (Up to 60%)

 

Skill:

WOD:
 Optional WOD

4 Rds For Time:

  • 300m Run
  • 15 KB Swings
  • 15 Sit Ups
Additional:
  • Mobility

 

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Thursday, June 29, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 400m Run
  • 40 Step Ups
  • 40 Renegade Row
  • 40 Calorie Row
  • 40 Renegade Row
  • 40 Step Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 400m Run
  • 40 Step Ups
  • 40 Renegade Row
  • 40 Calorie Row
  • 40 Renegade Row
  • 40 Step Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 round EMOM

1) 15 kipping HSPU (practices smooth tempo)
2) 7 tuck rocking muscle ups  *
3) rest
4) 20 straddle press jumps ¼
5) 7 BMU **
6) rest
7) 15 butterfly ring dips***
8) 14x (7 reps each) alternating TTB-> kipping pull up
* Scale with 7x leg assist muscle up transition drill
** Scale with 7 jump to hollow->glide-> arch-> pull to shins
*** Scale with 12 ring support swings and 12 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

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Wednesday, June 28, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Heels on Bench/Box Hip Bridge x 12-15
  • Side Lying DB Lateral Raise x 10 ea.
  • Plank Hold x 20 Seconds
  • Side Plank Hold x 20 Seconds Each

Strength:

Skill:

WOD:
AMRAP in 10 Minutes:

  • 2-4-6-8-10 DB Thrusters (Choose weight, climb ladder as far as possible)
  • 2-4-6-8-10 Knee to Elbow (Climb ladder as far as possible)

*20 yard Plate Push Between Sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Heels on Bench/Box Hip Bridge x 12-15
  • Side Lying DB Lateral Raise x 10 ea.
  • Plank Hold x 20 Seconds
  • Side Plank Hold x 20 Seconds Each

Strength:

Skill:

Shea’s B-Day WOD:
AMRAP in 10 Minutes:

  • 2-4-6-8-10 DB Thrusters (Choose weight, climb ladder as far as possible)
  • 2-4-6-8-10 Knee to Elbow (Climb ladder as far as possible)

*20 yard Plate Push Between Sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Heels on Bench/Box Hip Bridge x 12-15
  • Side Lying DB Lateral Raise x 10 ea.
  • Plank Hold x 20 Seconds
  • Side Plank Hold x 20 Seconds Each

Strength:

Skill:

WOD:
7 Sets: EMOM

Minute 1 = 1 Back Squat @ 92% +50 double unders
Minute 2 = 25 yard Sled Sprint
+ 7 Stone to Shoulder 150/100
Minute 3 = REST
Minute 4 = REST

Additional:
3 Rds:

Start light, build to a moderately heavy set for your thirds set. Use the same weight for the step ups and the upright rows.

  • 12 alternating Front rack box step ups
  • 6 Upright rows
  • RDL x 5 @ 60-70% of 1RM Back Squat
  • 60m 1 arm farmer carry
  • 12 alternating Weighted Kossacks

 

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Tuesday, June 27, 2017

Workout Intent:  Upper Body pushing and pulling strength.  Weight should be light enough for you to perform at least 12-15 unbroken reps when fresh.  Work with your partner, focus on good technique and proper foot technique on the rope.  Comp loading increases from last week, besides the pull ups.  On the burpee pull ups focus on smooth reps.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

Skill:

  • Rope Climb
WOD:
With a Partner Complete For Time:

  • 48 Bench Press
  • 8 Rope Climbs
  • 36 Bench Press
  • 6 Rope Climbs
  • 24 Bench Press
  • 4 Rope Climbs
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

  • Rope Climb
WOD:
With a Partner Complete For Time:

  • 48 Bench Press 155/105
  • 8 Rope Climbs
  • 36 Bench Press
  • 6 Rope Climbs
  • 24 Bench Press
  • 4 Rope Climbs
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

  • 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

Skill:

WOD:
AMRAP in 20 minutes:

3-2-1 (Repeat)

  • Bench Press @ 85% of 1 RM
  • Wt. Pull Up @25% of BW

*Perform 5 Burpee Pull Ups After Each Set.

Additional:
For Time: (8 Minutes Cap.  Focus on quality reps, it’s OK to get Capped here)

  • 150 V-Ups

*EMOM 1-2 Rope Climbs, start with rope climbs.

 

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