Workout of the Day

Tuesday, June 9th

Strength: Deadlift Pyramid 5-4-3-2-1-2-3-4-5 @ 75%-80%-85%-90%-95%-90%-85%-80%-75% Conditioning: Every 2 mins for 12 mins do: Row, 250 m 8 Lateral Burpee Over Rowers *Drop 2 burpees every time you do not complete all within the 2 minute period

Monday, June 8th

Strength – HSPU EMOM – Every minute for 10 minutes perform 5 HSPU. Scale number accordingly, should be strict if possible. SCALE OPTION*** Perform 20-30s wall facing hs hold or regular if needed. If uncomfortable on the wall, perform 8… Read more »

Saturday, June 6th

6-Feet-Deep Partner WOD: 3x 8 minute AMRAPs 8 Synchronized Bar-Facing Burpees, 12 Synchronized Deadlifts, 16 pull ups. Deadlift weights 135/95, 185/135, 225/175 respectively. 3 min rest between AMRAPs. Pull Ups are the only movement that are NOT synchronized. Meaning the… Read more »

Friday, June 5th

Strength – Clean complex: 5 sets of 3 clean deadlifts, 2 hang power cleans, and 1 jerk. Build slowly among the 5 sets. Conditioning – 3 Rounds for Quality (no times recorded) 500m row, 15 dual KB deadlift 53/35, 25… Read more »

Thursday, June 4th

SKILL: Every 1 min for 14 mins, alternating between: Toes-to-bar, 40 secs Shuttle Run, 400 ft (50 ft down & back 4X) Score = total TTB WOD: 42-30-18 reps, for time of: Alternating Dumbbell Snatch, 50/35 lbs Lateral Jumping Air… Read more »

Monday, June 1st

Strength – Power Snatch EMOM – Every minute on the minute perform 3 power snatches for 12 minutes. Goal weight is ~70%, enough to be challenging but all rounds should be touch and go. Conditioning – Ascending AMRAP 10 minutes:… Read more »