Workout of the Day

Saturday, June 20th

Conditioning – 4 rounds for time of: Run, 400 m 20 Thrusters, 75/55 lbs 15 Toes-to-bars 10 Dumbbell Box Step Overs (dual), 40/25 lbs Core – Accumulate 16 Turkish Get Ups (target weight same weight as used for box step… Read more »

Friday, June 19th

Strength – 3×20 Walking BB Lunge (back rack). 20 reps = 20 steps, 10 per leg. Perform at heaviest load possible while maintaining form. Knee should touch the ground but NOT take any of the load off your forward leg…. Read more »

Thursday, June 18th

Strength – 15 minute EMOM. Minutes 0-5, 3 Hang Power Snatch, Minutes 5-10 3 Power Snatch, Minutes 10-15, 3 Squat Snatch. Increase weight every 5 minutes. Conditioning – 30-20-10 reps, for time of: Double Kettlebell Clean, 44/26 lbs Wall Ball,… Read more »

Tuesday, June 16th

Strength: Pressing superset (4x) of 6 Behind The Neck Snatch Grip Push Press, 20s rest, max rep strict ring dip, 2 minutes rest. Conditioning: Push/Pull Interval Training. Every 6 mins for 18 mins do: Row, 500 m Push-up Rest 2… Read more »

Monday, June 15th

Skill: Bar Muscle Up Progressions ~ 15 minutes. For those with muscle ups, perform one max set every 2 minutes for 10 minutes (5 rounds). Coaches will work on 4 primary assisted progression drills for those who do not have… Read more »

Sunday, June 14th

Hero WOD: The Seven: 7 rounds for time of: 7 Handstand Push-ups, 7 Thrusters, 135/95 lbs, 7 Knees-to-elbows, 7 Deadlifts, 245/165 lbs 7 Burpees, 7 Kettlebell Swings 70/53, 7 Pull-ups “The Seven” is in memory of seven US Central Intelligence… Read more »

Saturday, June 13th

Conditioning – For Time: 50 Snatches 75/55, 25 bar facing burpees, 35 snatches 95/65, 15 bar facing burpees, 20 snatches 115/75, 5 bar facing burpees. *Today is a grinder, scale weight accordingly but have a small increase in weight each… Read more »

Friday, June 12th

*Phase Two* – classes are capped at 12 members, maintain social distancing and continue wiping down equipment. Sign up for classes ahead of time on Zen Planner. Strength – Front Squat, 10@50%, 8@60%, 6@70%, 4@80%, 2@90%. Conditioning – For Time… Read more »