Workout of the Day

Deadlift- 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8 Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10% of whats… Read more »

Engine Building: Every 5 minutes for 6 rounds 500/400m Row 1200/1000m Bike Rest Remainder Workout – building our engine so we’ll want to push our pace between 80-90% effort so that we can earn our rest, but also maintain over… Read more »

Hero WOD Red Horse AMRAP in 10 minutes 17 seconds 9 Thrusters (95/65 lb) 22 Burpees 13 Kettlebell Swings (53/35 lb) 500 meter Row Navy pilots Lt. Cmdr. Landon L. Jones, 35, and Chief Warrant Officer 3 Jonathan S. Gibson,… Read more »

Teams of 2: For Time 150 Alternating DB Snatch 50/35 | 35/25 | 25/15 100 Box Jump Overs 24″/20″ | 20″/16″ | Step Overs 200 Wall Balls 20/14 | 14/10 | 10/6 100 Box Jump Overs 150 Alternating DB Snatches… Read more »

Bench Press – 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8 Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10%… Read more »

Back Squat – 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8 Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10%… Read more »

Every 4 minutes for 24 minutes 15/12 Cal Row Max Power Cleans Rest 90s 95/65 115/85 135/95 155/105 185/135 205/145 *Rest 90 seconds*, 2 1/2 minutes of work Workout – spend extra time warming up as we will be getting… Read more »

15 minutes to build to a heavy 5 rep push press Strength – push press does not have to be touch and go, meaning if we need to recover with the bar on our chest that is fine. For time:… Read more »

Pause Deadlift- 4×5 at 70%, 1 second pause at 2″ off ground Strength – the pause will be 2″ off the floor to ensure we’re not shooting our hips back and keeping our brace throughout the entire lift. Hands should… Read more »