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Fort Smith, Arkansas
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** TEAM WOD TOMORROW MORNING @ 9 AM!! 10-min EMOM: 2 Front-Rack Lunges (1 rep each leg, 2 total) + 2 Shoulder-to-Overhead *Start at a light weight with the goal being to get to an athlete’s workout weight by Round 5, then surpass that weight and go above the workout weight for the remainder of […]MORE INFO
After a heavy posterior and CNS demand from yesterday’s Deadlifts, today we shed any sort of loading and perform a longer, aerobic, monostructural workout with change of direction added in. The intention of this workout is to be a steady stream of effort where there is no bottleneck and athletes can move, groove, and flush […]MORE INFO
COMPETITOR and RXD Deadlift 5-3-1-3-5 FITNESS Deadlift 5-3-3-3-5 The meat and potatoes of today’s workout is our Deadlift strength session, where athletes will work for upwards of 30 minutes to establish some heavy maxes for the day. If athletes have recently tested a 5, 3 or 1-rep max, they can choose to work off a […]MORE INFO
COMPETITOR 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (50/35 lb.) Air Squats RXD 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (35/25 lb.) Air Squats FITNESS 18-15-12 Burpee Box Step-Overs Single-Arm DB Hang Power Snatches Air Squats COMP WOD: Do the gym programming (RX’d or competitor) for the day. Rest 30 […]MORE INFO
** TEAM WOD Tomorrow @ 9 AM! ** Additional Comp Programming will start Monday!! COMPETITOR 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 95-135-155-185 Women: 65-95-115-125 RXD 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 Women: 45-65-95-115 FITNESS […]MORE INFO
WARM UP- Coach Led dynamic Warm up (10-12 Minutes) TEAMS OF 3: (32 total Minutes) 12 Minute AMRAP (Alt as needed) 400 Meter run (trigger) 21 Deadlifts (185,125) (155,105) (135,95) 21 Box Jumps 21 Kb Swings (32,24) (24,16) (16,12) Rest 3 Minutes 8 Minute AMRAP (Alt as needed) 20/15 Cal Row or Cal […]MORE INFO
COMPETITOR ‘Benchmark Workout’ Pain Optional EMOM 12min 3 Front squat. (From The Ground) (225/155lbs) AMRAP Muscle up for the remaining minute RXD ‘Benchmark Workout’ Pain Optional EMOM 12min 3 Front squat (From the Ground) (185/125lbs) AMRAP Ring Dip for the remaining minute FITNESS ‘Benchmark Workout’ Pain Optional EMOM 12min 5 Front squat (95/65lbs). (From The […]MORE INFO