Conditioning: 10-9-8-7-6-5-4-3-2-1 Pull-up, chin over Ball Slam, 40#/30# 12min time limit Notes:   This workout will have a 12 minute time limit. It is meant to be done as fast as possible with minimal rest.   Listen to your coach when it comes to amount of bands being used for pull-ups and the weight on...Read More

Conditioning: 5 Rounds 200m Run 1:00 minute Max Effort (ME) Thruster, 115#/75# There will be 2 scores, total time and total repetitions of Thurster 13min Time Limit Notes:   Max Effort or ME means all out effort for a given duration or set. In this case we are doing 1:00 minute all out or max effort Thruster....Read More

Conditioning: AMRAP 10min 10 Dead Lifts, Body weight (3/4 Body weight) 10 Box Jumps, 24″(20″), competition standards Notes:   What is a body weight dead lift? Simply weigh yourself at the gym or before you come in (yes I realize there is no scale at Golden, so all Golden exercisers weigh yourself before you come...Read More

Team Workout: Teams of two to three complete the following. AMRAP 10min 12 Pull-ups 24 Squats 12 Hand Release Push-ups Score is total reps completed. Each round will be worth 48 points. 5 Minute rest, then… 1600m total run (200m at a time) Max Effort Wall Ball, 20#/14# Score is total Wall Ball Shots. Directions:...Read More

Conditioning: “Core and Cardio” pt. 2 2 Rounds, Tabata style of Row Twisters, med ball or slam ball 50′ Suicides (25′ down, 25′ back, 50′ down, 50′ back. Rest where ever you are in the run during the :10sec rest. Then resume running). PlankRead More

Warm-up: Ladder Drills Conditioning: AMRAP 10min 20 6″ Stick Jumps, over and back=1 10 Weighted step-ups w/med ball or slam ball, 20″/16″, right + left =1 Strength: Australian Pull-ups 10-10-10-10-(10) or Ring Rows 15-15-15-15-(15) ()=If time Compare to 7.25.12Read More

Conditioning: 800m Run 100 Kettle Bell Swings, 24kg/16kg or 800m Run 100 Kettle Bell Snatches, 24kg/16kg 50 each arm, use any combination of reps per arm to reach 50 MUST BE RX’D, no blue or pink KB Skills: 30 Turkish Get-ups (total), 10min time limit 30 Pistol Squats (total), 10min time limit Each movement can...Read More

Strength: 15min to work up to a heavy (not a max) Over Head Squat Use the rep sequence 3-3-3-1-1-1…..and so on keep till you hit a heavy OHS Conditioning (WOD): 4 Rounds 6 Muscle-ups, Bar or Rings (18 Pull-ups) 12 Box Jumps, 30″/24″ 24 OHS, 65#/45#Read More

Warm-up: Squat Snatch Conditioning: 4 Rounds 7 Hang Squat Snatch, 95#/65# 7 Hand Stand Push-ups 35 Double Unders or Tuck Jumps 12min time limit   Notes:   Modification will be a hang power snatch to OHS. Listen to your coach when it comes to choosing a weight and modification for the workout. If you can...Read More

WOD: AMRAP 10min 5 Power Clean and Push-Jerk, see chart 150m Run If you are new to the movement or working on technique (hitting the pocket, driving the hips from the dip), you will do a hang power clean with a push press or shoulder press. Strength: Dead Lift 2-2-2-2-2-2-2-2-2-2 @70%-90% Use the first 3...Read More