Weightlifting: 4X3/6 FS/BS @ 75% of working 1RM FS – rest 2:00 *Explanation: Complete 3 Front Squats @ 75% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 75% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. Conditioning: 7 rounds of: 9 […]
CONTINUE READINGWeightlifting: Every 1:30…1 Snatch (full) Begin @ 60% of 1RM – add 15/10# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each minute, but add a rep. Until you are back at 60%. Conditioning: 10 Rounds for total time: 10 Wall Balls 20/14# 10 […]
CONTINUE READINGWeightlifting: Every 1:45 for… 1 Clean & Jerk (full) Begin @ 60% of 1RM – add 20/15# each 1:45 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. I.E. 2 misses @ 245, hit 225# on the next 1:45 for a […]
CONTINUE READINGWeightlifting: Every 1:15… 1 Snatch (full) Begin @ 60% of 1RM – add 15/10# each 1:15 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each minute, but add a rep. Until you are back at 60%. Conditioning: 5 Rounds: 15 Hang Power Snatches 12 Chest to […]
CONTINUE READINGCentral Texas Throwdown WOD 60′ Sprint 50 DUs 18 DB Snatches 9 Burpee to Plate 50 DUs 30 DB Snatches 15 Burpee to Plate 50 DUs 42 DB Snatches 21 Burpee to Plate
CONTINUE READINGThere are only am classes. We will be closed during the evening for the Throwdown! Weightlifting: 5 x 3 paused one stop Snatches (pause if 3″ off the ground) Conditioning: RX WOD (15 min. Time Cap) 60 ft. Sprint to begin the following Double Unders – 50 1 Arm Dumbbell Alternating Snatch – 18 (50#-M/35#-W) […]
CONTINUE READINGWeightlifting: Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Bar Facing Burpees Odd min: 3 Touch & Go Power Clean + Push Jerks (begin @ 70% of 1rm PC+PJ and add load to a challenging but not maximal weight – no misses) Conditioning: 7 Rounds: 10 HSPUs 20 Russian KB Swings 70/55# […]
CONTINUE READINGWeightlifting: 5X5 1 & 1/4 Front Squats DEMO VIDEO – work to at least two heavy sets (should be around 80% of 1RM), rest 90 sec. Conditioning: For time: 10 Snatches (full) 135/95# 30 Pullups 15 Power Snatches 135/95# 20 C2B Pullups 20 OHS 135/95# 10 Bar Muscle-Ups
CONTINUE READINGWeightlifting: Every 1:30 for… 1 Clean & Jerk (full) Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. I.E. 2 misses @ 245, hit 225# on the next minute for a […]
CONTINUE READINGWeightlifting: EMOM for… 1 Snatch (full) Begin @ 60% of 1RM – add 15/10# each minute until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each minute, but add a rep. I.E. 2 misses @ 245, hit 230# on the next minute for a double, the next […]
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