Workout of the Day

Monday, March 18th

Back Squat – 3×10 at 60% Strength – starting off our strength cycle with 3 large sets. Volume will decrease over the cycle while the weight will continue to increase until we test out our 1RM. For Time 15/12/9/6/3 Front… Read more »

Sunday March 17th

Hero WOD: Manion 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb) Background: Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in… Read more »

Friday, March 15th

For time: 5 rounds of: 10 Thrusters, 95/65 lbs 10 Chest-to-bar Pull-ups — then — Rest 1 min — then — 5 rounds of: 7 Thrusters, 135/95 lbs 7 Bar Muscle-ups Time cap: 15 minutes