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Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#) If you fail, decrease weight by 5# and complete only normal and narrow grip WOD “Dude looks like a lady “ In 6min complete: 15-12-9 Thrusters (95,65) C2B In 5min complete: 12-9-6 Thrusters C2B In 4min complete: 9-6-3 Thrusters […]

Warm-up Team Plank Jump -2 minutes -Split up, hop over your teammates, get to the end of the plank line, next teammate goes Side to Side bar hops Skill Review Press brothers -strict press 4×2 -push press 4×2 ~~coach loaded bar Gymnastics Ring Dips Metcon AMRAP- 8 Minutes 5 strict press 10 push ups 5 […]

@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls  

Max Effort Lower Strength Good Mornings (8RM from the rack) WOD Up and Over (Time) 21-15-9 SDHP (95,65) OHS (95,65) Burpee Bar Hops Special Strength 3×8 dimmel deadlifts build acrosshttp://conjugatefitness.wistia.com/medias/h9hkjks7cs Special Strength 4×20 banded pull throughshttp://conjugatefitness.wistia.com/medias/a94gmd98sw Special Strength 3×6 GHR with hands behind head Abs/Core 100 banded cruncheshttp://conjugatefitness.wistia.com/medias/vsimceik9m Finisher/Recovery 100 banded leg curls  

Warm-up Animal Crackers -cat stretch, camel stretch, frog jump, bear crawl, crab walk, seal drag Skill Review Squat family -air -front -back -overhead Game Team Farmer to the Market -15 lb bar -team carries the bar and must shop for plates New Skill L sits Plank Holds Metcon AMRAP- 4 minutes 3 pull ups 6 […]

@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls  

Explosive Strength Strength Clean Complex (Power Clean + 2 Front Squats + Jerk) **Build to a heavy complex, no misses allowed WOD Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# Abs/Core 3×20 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot  

@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]

Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]

@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)