Workout of the Day

Strength – Front Squat : 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%, 3 @ 80%, 4 @ 75%, 5 @ 70%. Maximum rest 90s between sets – weight should… Read more »

WOD: Part A: For Time:18-12-6-12-18HSPUPull Ups Rest 3 minutes, then… Part B: In 8 minutes, record your best Push Jerk 3 rep max * Part A has a 12 minute time cap, meaning part B should start at no later… Read more »

Weightlifting: 6 rounds for quality of: 1 Clean Lift Off 1 Clean Deadlift 1 Clean Pull 2 Power Cleans (build from 40-65% of 1RM Clean). Conditioning: Fight Gone Bad Style – 4 rounds, 1 min per station, for max reps… Read more »

Hero WOD: Lupo For time: Row, 1943 m — then — 100 Wall Balls, 20/14 lbs, 10/9 ft 90 Deadlifts, 135/95 lbs 80 Hand Release Push-ups 70 Box Jumps, 24/20 in 60 Toes-to-bars 50 Burpees 40 Power Cleans, 135/95 lbs… Read more »

Conditioning: For time: 3 rounds of: Row, 250 m 16 Alternating Dumbbell Snatches, 50/35 lbs Rest 2 mins — then — 3 rounds of: Assault Bike, 600 m 16 Single Arm Dumbbell Front Rack Box Step-ups, 50/35 lbs, 24/20 in… Read more »

Strength: Build to heavy/1RM Strict Press in 15 minutes WOD: Annie: For Time50-40-30-20-10Double UndersSit Ups

Strength: 4 rounds for quality of: 6 Barbell Bulgarian Split Squats 12 Barbell Romanian Deadlifts *use same bar and same weight* Conditioning: For time: 50 Wall Balls, 20/14 lbs 50 Box Jumps, 24/20 in 50 Wall Balls, 20/14 lbs (12… Read more »

Strength: Barbell Cycling: EMOM 7Minute 1: 7 Hang Squat Cleans + 1 Push JerkMinute 2: 6/2Minute 3: 5/3Minute 4: 4/4Minute 5: 3/5Minute 6: 2/6Minute 7: 1/7 Perform at 50% 1RM clean & jerk WOD: For Time:21/15/9Power Clean 95/65Bar Facing Burpees

Strength – Barbell Good Mornings at 31X1 tempo (3 second negative, pause at bottom and top). Use this as a posterior primer for the workout. Conditioning: 3x AMRAP 4. Complete as many rounds as possible in 4 mins of: 12… Read more »

Strength – Barbell Strict press – 3×3 @ 85% 1rm, 3×1 @ 95% 1RM (use either 1rm of heavy from last Monday) Conditioning: AMRAP 14: 400m run/500m row/1200m bike, 40 Wall balls 20/14, 30 pull ups, 20 Cleans 135/95, 10… Read more »