Workout of the Day

A.
6:00 E202
Front Squat x8x3 by feel
*Goal is 65-70%
*weight recorded

B.
3 Round
10 TTB
15 Burpees
20 Wall Balls @ 20 / 14
400 M Run
*Time Cap 20:00
*time recorded

“The limits of the possible can only be defined by going beyond them into the impossible.” -Arthur C. Clarke

In 15:00
Push-ups x3-5 reps x5 set
*alternate with your partner
*Try to increase the difficulty each (last set should be the most difficult)

Examples:
– add weight to your back
– add a band around your shoulders
– Increase the ROM w/ KB, Parrellettes or rings

B. 10:00 AMRAP
20 Thrusters @ 95 / 65
20 Pull-ups
*split up reps however you see fit
*Partner not going on pull-ups  must hold barbell at the waist or in the front rack while other partner goes

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In 15:00
3 Rounds for quality
100 FT Farmer Walk
100 FT OVHD BB Carry
*rest as needed, increase weight each round if possible

B. 20:00 For Quality
With a Partner
Run 800 M
Row 1K
*Partners switch when each have finished the element they are performing

Join us next weekend for the first session of The Expert Series with David Henderson! He’ll be breaking down your favorite (or least favorite) gymnastics skills and helping you on your journey to the Gold 😉

Details and Registration

8:00 AMRAP
10 Push Press @ 95 / 65
15 OVHD KBS @ 24K / 20K
100 M Run  

Did you catch Coach Wes’s article yesterday? How well are you balancing your training?
Check it out

A. Jerk Work (28  total minutes):
6:00 E202 – x5reps x3sets  BTN Press in Split (Bar – 50%)
6:00 E202 – x4reps x3sets Jump to Split
* With Barbell on your back the whole time, quickly jump your  feet into the split position without driving the bar up (Bar – 50%)

16:00 E202 – x2reps x8sets Split Jerk
*build up to 80-85%

B. 9:00 EMOM
Min 1- 8 Partner GH Raises
Min 2 -8 Barbell Good Morning (light to moderate weight, positions are priority)
Min 3- Rest

C. 9:00 EMOM
Min 1- 10 Pendlay Row
Min 2 – :30 -:60 Hollow Body Plank
Min 3- Rest

“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

A. 12:00 EMOM
Min 1- :30 Nose to Wall HS Hold
Min 2- 15 Strict Banded Pull-ups
Min 3- :30 BB OVHD Hold @ 45 / 35

B. 6 Rounds
5 Toes to Bar
10 Box Jumps / Step-ups @ 24/20
15 Wall Balls @ 24/ 20
*Time Cap 25:00
*Time or reps recorded

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant

A.
Power Snatch Work (18:00 total minutes)
6:00 E202 – x3x3 from the Hip
6:00 E202 – x3x3 from the Hang Position
6:00 E202 – x3x3 from the Floor
*nothing more than 50-60% on the bar

A.Test 6

“Team Barbell Cindy”  
20:00 AMRAP
5 Hang  Power Cleans
10 Push Press
15 Front Squats

M: 115 W: 75 lb
*Partners Alternate each round
*Each partner will complete full rounds before switching
*Total Rounds completed recorded

B. Test 7
1 Mile Time Trial

Stay up to date on details for The Expert Series with David Henderson
Check it out

Check out this false grip advice!

Make up / Active Recovery

A. 8 RM Single Arm Press / arm in 10:00

B. 8 RM Single Arm High Pull / arm in 10:00

C. 3 Rounds
5/arm Single Arm KB Swings
10/arm Suitcase DLs
10 PVC/Bar No Hip Muscle Snatch
400 M Run

Test 5

“Every Second Counts”
5 Rounds
5 Deadlifts @ 225 / 135
10 Burpees
*12:00 Time Cap
*Time or reps recorded

“Failure will never overtake me if my determination to succeed is strong enough.” Og Mandino

You ready for this test WOD? Coach Mark is! Show us your game face!