Workout of the Day

Gymnastic Strength: 4 Supersets A1) Max effort strict handstand push up | Pike Push Ups | Z-press A2) Max effort strict pull up | assisted pull up | ring rows 2 min rest Strength – combining push/pull gymnastic strength today…. Read more »

Strength: Box Squats + Walking Lunge In 15 minutes build to a heavy triple back rack box squat. ***Must Complete 20 walking lunges (body weight) after each set*** Strength – Focusing on a box squat today, taking away all momentum… Read more »

Strict Press: 15 minutes 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1×1 at 90% rest 60-90s 1 max set at 90% Strength – we’re going to be doing 5 sets at 80-90%. First set should be a… Read more »

Climb Nancy, Climb! 5 Rounds For Time (30 min cap) 400m Run 15 Overhead Squats 95/65 | 75/55 | 45/35 5/4/3/2/1 Rope Climbs Spinning off of the benchmark workout “Nancy”, we’re going to add rope climbs into each round, decreasing… Read more »

Back Squat: 15 minutes 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1×1 at 90% rest 60-90s 1 max set at 90% Strength – we’re going to be doing 5 sets at 80-90%. First set should be a… Read more »

Come and join us for Open Gym from 1000-1200!

For time: (teams of 2) (30 min cap) 200m farmer carry 53/35 | 35/26 | 26/18 75 Power Snatch 95/65 | 75/55 | 45/35 200m farmer carry 53/35 | 35/26 | 26/18 75 Back squats 95/65 | 75/55 | 45/35… Read more »

For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 | 75/55 | 45/35 15 Bar Facing Burpees | Step Overs | Burpees 10 S2O 95/65 | 75/55 | 45/35 15 Wall Balls 20/14… Read more »

Strength: No Touch Deadlift + Single Leg Glute Bridge E3MOM for 15 min (5 sets) 5 No Touch Deadlifts building from 50% of 1RM 10 Single Leg Glute Bridge/leg (body weight) Strength: No Touch Deadlift means that we will perform… Read more »

Weightlifting: Jerk Conditioning: E2MOM for 10 (5 rounds) 2-3 Jerks (push or split) at 65%, 70%, 75%, 80%, 80% Strength – jerk conditioning with athletes choice on push or split jerks. First sets shouldn’t be taxing, but later sets will… Read more »