Workout of the Day

Friday, May 29th

Strength – KB Complex. Perform 3 sets per arm without dropping KB with heaviest weight possible: 5 Single Arm KB Deadlifts, 5 KB Clean and Jerks, 5 KB Snatch, 5 Overhead KB Lunge, rest 60s between arms, 2 minutes between… Read more »

Wednesday, May 27th

14 Days of Quarantine – For time: 1 Dumbbell Thruster, 50/35 lbs 2 Dumbbell Goblet Squats, 50/35 lbs 3 Dumbbell Tricep Extensions, 50/35 lbs 4 Lying Hip Raises 5 Burpee Over Dumbbells 6 Single Arm Alternating Dumbbell Overhead Lunges, 50/35… Read more »

Tuesday, May 26th

Linda – 10/9/8/7/6/5/4/3/2/1 For time, deadlift at 1.5x body weight (1.25x if completed Murph), bench at 1x body weight (.75x if completed Murph) and power clean .75x body weight (.5x if completed Murph). Core conditioning – using your deadlift weight,… Read more »

Monday, May 25th

Memorial Day Murph: For Time – 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Rx use weight vest 20/14lb. Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was… Read more »

Saturday, May 23rd

WOD: “Shaky Legs” 18min AMRAP: 10 Overhead Squats, 95/65 lbs 250M Row 10 Front Squats, 95/65 lbs 250M Row 10 Back Squats, 95/65 lbs 250M Row CORE: 3 rounds for quality: 24 Alternating Single Leg V-ups 12 Good Mornings Alt…. Read more »

Friday, May 22nd

Strength – Strict Press 8/6/4/2 at 31X1 tempo. Focus on keeping glutes and core engaged, no arching back. Conditioning – For Time (16 min cap) 10 HSPU, 20 Box Jump 30″/24″, 30 Alt DB Clean and Jerk 50/35, 40 air… Read more »

Thursday, May 21st

Strength – 4 Giant Sets of 6 Back Squats 70-75%, rest 30s, 20 alternating jumping lunges, rest 30s, 40s wall sit (add weight if needed), rest 2 1/2 minutes. Conditioning – AMRAP 11 8 SDHP 95/65, 10 wall balls 20/14,… Read more »