Workout of the Day

Strength: Back Squat – 4×5 @ 80% WOD: AMRAP 1512/10 Cal Bike / 15/12 Cal Row100 FT Dual OH KB Walks 53/3515 KBS 53/35100 FT Dual KB Farmer Carry 53/35

Strength: Bench Press 4×4 @ 85% – Bench Press numbers are aggressive, target should be 82-85%. Use a spotter. Conditioning: 4 rounds for time of: 200 Runs 2 Bar Muscle-ups 30 Double Unders/90 Single Unders 10 Push Press, 95/65 lbs… Read more »

Gymnastic Strength – 6 max sets of pull ups. 6 Max sets, sets will be 1) wide grip 2) regular grip 3) supinated grip 4) wide grip 5) regular grip 6) supinated grip. Limit rest to under 90s, Conditioning: Every… Read more »

Strength Superset: 4 RoundsBarbell Romanian Deadlift – 10 repsSingle DB Front Rack Lunge – 12 reps (6/leg) WOD: “Nitrous”For Time:1000m Row50 Thrusters 95/65

Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches* Conditioning: For Time: (15… Read more »

Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »

Conditioning: In teams of 2: AMRAP 24: Run 400m (together), 6 rope climbs, 18 Ground to overheads 95/65, 36 KB Swings 53/35. *Scale rope climbs for rope pulls/ring rows at a 1:3 ratio*

Strength: Strict Press 6×2, limit 90s rest *target 85% of 1RM* Conditioning: As many reps as possible in 12 mins of: 4 Box Jump Overs, 24/20 in 4 Back Squats, 115/85 lbs 8 Box Jump Overs, 24/20 in 8 Back… Read more »

Strength – Deadlift 3×3 followed by 5×1 @ 85% – Deadlifts – 3 triples (touch and go), for 3 sets, then 5 strong singles with at least 45s rest between sets. Those singles are at the same weight, but we… Read more »

Skill : Ring/Bar MU Technique Work – Spend 15 minutes on MU skill work. For those proficient on bar, work on rings. For those without any MU, work on bar. For those with both, perform 1 max set, followed by… Read more »