Strength/Skills Bench Press- 10, 10, 8, 8, 6, 6 @21X1 tempo- Super Set with Foot Elevated Ring Row Hold (30-40 seconds) Conditioning ‘For Time- ‘ 75 DU Cash In- ‘ 21- Wall Balls, 21 Toes To Bar(K2E,K2W), 21 KB Swings (24/16), 15, 15, 15, 9,9, 9- 75 DU Cash Out
Check out our strength and skill moves for next week’s classes everyone. This week we see the return of some classic strength moves such as the Bench Press and Front Squat. Tuesday see’s a grueling partner workout to get your teeth in to and on Friday we get jiggy with one of the most versatile Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]
Warm Up- 3 Rounds of 10 KB Windmills (5EA) 15 Banded Good Mornings 20 Cal Assault Bike Strength/Skill- Overhead Squat- Build to a heavy 3 for the day from the floor in 15 minutes Then- EMOM 16- Odd- 10 Strict Toes to Bar/K2E Even- 3 Wall Walks Then- 5 Rounds for time of: 1 Power Read more about TEAM 605- 300918[…]
Strength/Skills Clean and Jerk- Build to a decent double for the day Then: Clean Grip Deadlifts- 5,5,5,5@31X1 tempo- Then: Behind the Neck Strict Press- 5, 4, 3, 2, 1
Strength/Skills Deadlift- 6, 4, 3,3,3- Once a heavy 3 has been reached, back off and complete 2 more sets@85% of this. Conditioning EMOM 16- Min 1- 8-10 DB/KB FR Lunge, Min 2- 8-10 Rower Ab Roll Outs, Min 3- 8-10 Box Jump Overs (24/20) , Min 4- 8-10 Single Arm KB Push Press (Change arm Read more about FRIDAY 280918[…]
Strength/Skills Push Press- 6,5,4,3,2 (TnG)- Superset with 30 Second Chin over the Bar hold each round, Rest as needed between supersets. Conditioning In 5 minutes complete: 20 cal Assault Bike or Row, 15 Plate Burpees, 15 Plate GTOH- Rest remaining time- 4 Rounds in total- If you start on the A/B switch to the rower Read more about THURSDAY 270918[…]
Strength/Skills Snatch- Build to a heavy double for the day Conditioning EMOM 8- Odd- 2 Snatches@75% of Previous Double, Even- 30-50 Double Unders Then: Dumbbell Bulgarian Split Squat- 8, 8, 8, 8 each leg.
We all love to set ourselves #goals to challenge us every now and again. Whether it’s fitness related or not, having something to overcome is always a great motivator. In this week’s article, 605 member Gerald McHugh discusses his latest epic challenge, what his training has looked like in preparation and why/how you Read more about GERALD TAKES ON HIS BIGGEST CHALLENGE YET- A 24 HOUR CHARITY ROW[…]
Strength/Skills Rope Climb and Ring Dip Technique Session- Superset (4 sets) either- 2 Rope Climbs (or 4 Lying to standing Rope Climbs) with 3-5 Strict Ring Dips (or Ring Support Hold or Perfect Press Ups) Conditioning Partner Workout- 4- 3 Minute Rounds of 1- AMRAP Sled Push lengths (medium weight), 2- AMRAP BB Thrusters@35/25, 3- Read more about TUESDAY 250918[…]
Strength/Skills Back Squat- 6, 4 , 3, 3 @21X1 Tempo, Rest as needed- Once a heavy 3 has been reached complete 2 more sets@85% of this heavy 3 Conditioning ‘Barbara’- 3 Rounds FT of: 20 Pull Ups, 30 Press Ups, 40 Sit Ups, 50 Air Squats- *Rest exactly 3 minutes in between rounds.