Workout of the Day

For Time: 20 min cap 100 Lateral Burpee Over Row **Every 2 minutes starting at 0:00 complete 250/200m row Conditioning: nothing fun about this one, but we’ll have to grind to get through it all. This should be treated as… Read more »

Deadlift: 15 minutes 1×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 1 max set at 75% Strength – we’re going to be doing 5 sets at 65 to 75%. First 4 sets should… Read more »

Strength: Pause Front Squats (3 seconds) 4×3 at 65-75% 1RM Squats – don’t rush the pause, stay engaged and not bottomed out, and do not redip when driving our of the pause! Build between 65 and 75% Ascending AMRAP 12… Read more »

Hero Wod: Scott Neumann 2 Rounds for Time 400 meter Run 20 Kettlebell Swings (53/35 lb) 10 Goblet Squats (53/35 lb) 20 Overhead Plate Walking Lunges (45/25 lb) 400 meter Run 10 Overhead Plate Walking Lunges (45/25 lb) 20 Goblet… Read more »

Teams of 2: AMRAP 30 100 Wall Balls 20/14 | 14/10 | 10/6 100 DU/200 SU 80 Box Jumps 24″/20″ | step ups | lower box 80 Toes-To-Bar 60 Chest-To-Bar Pull Ups | Pull Ups | Jumping/banded PU or ring… Read more »

Caitlin For Time (40 min cap) 2000m row 90 Cal Bike 1 mile Run This has been an intensive week, so we’re going to be performing a named cardio workout today. Large classes can stagger the starting positions so accommodate… Read more »

Strength: Incline Bench Press + DB Push Ups 15 minutes to complete: 10/8/6/4/2 ***Max effort Push Up Plank after each set*** Strength – we’ll set up one end of the bench on a 12″ box or stacked on a few… Read more »

Strength: Back Squat: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets… Read more »

Strength: Strict Press: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets… Read more »

Strict Pull Up: EMOM 10 – 3 reps (weighted if possible) Strength – working on our pulling strength with a consistent 3 reps each minute for 10 rounds. If possible, go weighted, even if that means you have to drop… Read more »