Workout of the Day

Weightlifting: 5 sets of 1 Squat Clean, 1 Front Squat, 1 Jerk – 15 minutes 5 sets at 70-80%, rest 2 minutes Weightlifting – We’ll be given 5 minutes to warm up to 70%, then 10 minutes to perform our… Read more »

Unilateral Strength Work 4 Supersets Single arm DB Bench Press (right arm) 10reps Single arm DB Bent Over Row (right arm) 10 reps Single arm DB Bench Press (left arm) 10 reps Single arm DB Bent Over Row (left arm)… Read more »

For Time: 30 min cap 30 Single Arm DB Snatch 50/35 | 35/25 | 25/151000/900m Row 50 Med Ball Cleans 20/14 | 14/10 | 10/6 10 Rope Climbs | 30 Rope Pulls | Bodyweight inverted row on barbell 50 medballs… Read more »

Squat Snatch: 20 minutes to find a heavy or 1RM Today is all about building to a heavy number and does not need to be a max out day unless feeling great. Lets stick with the squat snatch, so if… Read more »

Front Squat – Every 2 minutes for 12 minutes: 0-2: 8 Front Squats: 65% 2-4: 6 Front Squats: 70% 4-6: 4 Front Squats: 75% 6-8: 8 Front Squats: 70% 8-10 6 Front Squats: 75% 10-12: 4 Front Squats: 80% Strength… Read more »

Hero WOD – “Ronnie Henderson” For Time 20 Deadlifts (225/135 lb) 500 meter Row 10 Deadlifts (275/185 lb) 500 meter Row 5 Deadlifts (315/225 lb) 500 meter Row This Firefighter Hero WOD is dedicated to Ronnie Henderson, FDNY, Engine 279,… Read more »

For time, teams of 2: 35 min cap 10 Rounds (5 each) 10 Wall Balls 20/14 | 14/10 | 10/6 5 Burpee + Push Ups | Burpee + knee push ups | burpee step back 5 Hang Squat Cleans 115/85… Read more »

Snatch complex: 15 minutes 5 sets for quality @ 70-80% 2 Snatch Pulls 1 Squat Snatch Weightlifting – we will have 5 minutes to get to ~70% of our 1RM snatch before performing 5 sets of 2 snatch pulls and… Read more »

4 sets for quality: Negative Dips – 5 reps w/ 3 second negative, 1 second pause DB Bench Press – 10-12 reps Rest 2 minutes Strength: we’re going to be working on our dips today, preferably rings. 3 second negative… Read more »

Strength: Deadlift, 1RM After last cycle we will be testing our 1RM today. 5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box Workout –… Read more »