Monday Squats and a fun MetCon!
MONDAY Strength Back Squat [Video] Complete 5 sets of 5 Back Squats. Increase #5-10 from our previous week's weight.
Conditioning 5 Rounds Of: 3 Minutes to Complete: • 10 Thrusters (#95/65) • 15 Push-ups • 20 Wall Ball Shots (#20/14) • AMRAP Double Unders
* Rest 1 minute in between rounds.
Ankle Mobility
Happy Mother's Day!
Join us for our 10am workout before spending time with the amazing moms in your life.
SUNDAY Partner Conditioning Modified "Hidalgo" For Time: Run 800 meters together 40 Cleans (#135/95) 40 Box Jumps (24"/20") 40 Overhead Walking Lunges (#45/25 plate) 40 Box Jumps 40 Cleans Run 800 meters together
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
Snatch work and another 5-Rounder for Friday!
FRIDAY Strength Snatch [Video] Take 10 minutes to work on 5 reps of touch-and-go Snatches, Power or Squat catch. Stay light to work on technique or go heavy if form is good.
Conditioning 5 Rounds For Time: • 3 Squat Snatches + 3 Overhead Squats (#135/95) • 12 Burpee Box Jump Overs • Run 200 meters
Cueing the Snatch
Cleans and a big AMRAP for Tuesday!
TUESDAY Strength Clean [Video] Take 10 minutes to work on 5 reps of touch-and-go Cleans, Power or Squat catch. Stay light to work on technique or go heavy if form is good.
Conditioning AMRAP in 20 Mintes: • Run 400 meters • 15 Pull-ups • 15 Hand Release Push-ups
The Power Clean
We hit May with a bit of a Strength Deload week.
MONDAY Conditioning Part 1 For Time: 50 Calorie Row 40 Front Squats (#115/75) 30 Toes to Bar 20 Push Jerks (#115/75) (RX + finishes with 10 Bar Muscle-ups)
Part 2 AMRAP in 10 Mintes: • 75 Double Unders • Rest 30 Seconds
* Goal is 5 rounds. Stop at 5 if goal is achieved!
Front Squat Cues
Sunday Funday with a Partner take on Hero WOD "Jag 28."
SUNDAY Partner Conditioning "Jag 28" For Time: Run 800 meters each, alternating every 200m 28 Kettlebell Swings per partner 28 Pull-ups per partner 28 KB Clean & Jerks per partner 28 Pull-ups per partner Run 800 meters each, alternating every 200m
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.
Saturday Partner WOD!
Saturday Partner WOD!