Workout of the Day

Conditioning: Rowing Time Trials – For time: Row, 2000 m Rest 2 mins Row, 1000 m Rest 1:30 Row, 750 m Rest 1 min Row, 500 m Rest 1 min Row, 250 m Accessory: 3 rounds for quality of: 10… Read more »

Weightlifting: 5 complexes of: 1 Power Clean 1 High Hang Squat Clean 1 Hang Squat Clean Conditioning: Every 3 mins for 15 mins do: 12 Bar Facing Burpees 5 Cleans, 75% 1RM

Strength – in 10 minutes, build to a heavy single Strict Press. Then, perform 3×3 at 90% of that. Conditioning: Open 17.4 – AMRAP 13: 55 Deadlifts 225/155, 55 Wall Balls 20/14, 55 Cal Row, 55 Handstand Push Ups

Hero WOD: Manion:7 RFT400m run29 Back Squats 135/95 Scale weight accordingly! 95/65 is a better target for most of us for the volume of squats. Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion,… Read more »

Partner-ish WODAMRAP 812 Bar Facing Burpees9 Deadlifts 135/956 Hang Power CleanRest 2 minAMRAP 812 Bar Facing Burpees9 Deadlift 115/756 Hang P. CleanRest 2 minutesAMRAP 812 Bar Facing Burpees9 Deadlifts 95/656 Hang Power Clean One partner works while the other partner… Read more »

Strength: Close Grip Bench Press 4×8 WOD: AMRAP 148 DB Burpee Box Step Over 35/2012 TTB8 DB Hang Clean and Jerk 35/2012 Russian KBS 70/53

WOD: For Time:800m run, 20 Front Rack KB Squats 53/35, 30 Alternating Lunges (reverse) w/ KB in farmer carry 53/35, 40 Push Ups, 30 Alt. Lunges, 20 Front Rack KB Squats, 800m Run

Strength: Stamina SquatsE2MOM 10 – 4 Front Squats + 8 Back Squats at 50% 1RM Front Squat WOD: 3RFT15 Squat Cleans 95/6530 Wall Balls45 DU/90 SU

Skill: Alt EMOM 7 mins: Bar Muscle-ups or Strict Pull Ups, Strict Handstand Push-ups, Row Calories and Dumbbell Push-ups – Every 1 min for 7 mins, alternating between: Max Bar Muscle-up Rest 1 min Max Strict Handstand Push-up Rest 1… Read more »

Weightlifting: Snatch Cycling Technique. Power Snatch 10-8-6-4-2 (touch and go, heaviest weight possible) Conditioning: As many reps as possible in 12 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Alternating Dumbbell Lunges, 50/35 lbs 2 Box Jumps, 30/24 in… Read more »