Workout of the Day

Friday, February 28th

Strength/skill: Deadlift technique work EMOM 10 1 Deadlift at ~40-50% with 10s rise and 10s negative Be conservative on the weight. Goal is to work on technique and posterior activation. WOD: For quality: 10 Rounds of max effort unbroken pull… Read more »

Thursday, February 27th

Strength: Build to heavy 3-position clean (High hang, hang, ground) Time cap 15 minutes **no dropping or resetting** WOD: 3RFT 15 Hang Power Clean 115/75 15 Lateral Barbell Burpees Clean weight should be one that can be completed in two… Read more »

Tuesday, February 25th

Strength: Accumulate 20 Alternating Turkish Get Ups (53/35) WOD: Max Calorie Row with Death by Box Jump Over For total Calories, 10 Minutes of rowing, every minute on the minute perform corresponding amount of box jump overs 24″/20″ Minute 1… Read more »

Sunday, February 23rd

HERO WOD: Hamilton 3 RFT 1000m Row 50 Push Ups 1000m Run 50 Pull-ups U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in… Read more »

Saturday, February 22nd

PARTNER WOD: In teams of 2: For Time: 60 Front Squats 115/75 60 KBS 53/35 16 Synronized Bar-facing Burpees 400m partner run 60 Hang Power Cleans 115/75 60 Single Arm DB Push Press 50/35 16 Synchronized Bar-facing Burpees 400m Partner… Read more »