Workout of the Day

Wednesday, May 20th

Skill – 3x AMRAP. AMRAP 3 Strict Pull Ups, rest 3 minutes. AMRAP 3 Kipping Pull Ups, rest 3 minutes. AMRAP 3 Chest-to-Bar Pull Ups. Conditioning – 3RFT 15 Deadlift 185/125, 15/12 Cal Row, 15 KBS 53/35. *Optional Core* Max… Read more »

Tuesday, May 19th

Strength – Snatch Complex: In 15 minutes build to a heavy complex of one hang squat snatch, one squat snatch, 3 overhead squats. Conditioning – Death By: DB Thrusters 35/20 and burpee over DBs. Starting with one rep of each,… Read more »

Monday, May 18th

Strength – Volume Bench Press 5 sets 15/12/10/8/6. These are not to failure, we want to slowly introduce back the muscle fatigue after the long break. You should have another 2-3 reps in the tank for the first 3 sets…. Read more »

Saturday, May 16

Not-So-Close Partner WODAMRAP 2430 Box Jump Overs 24″/20″40 Dual Russian KBS 35/2650 Deadlifts 135/9540 Dual KB Push Press 35/2630 Dual KB Front Rack Box Step Ups***One partner works, one partner holds at the top of the deadlift.  If partner drops… Read more »

Friday, May 15th

Strength – 4×6 Front Squat. If you did not lift heavy over quarantine, shoot for 60% of your 1RM. If you were able to lift steadily, build to 75-80%. Conditioning – Three ascending 5 minute AMRAP. AMRAP #1 1 Pull… Read more »

Wednesday, May 6th

Strength – 3 Position Clean Grip Deadlift (video) 5×3. One rep is a clean deadlift to below knee, one to above knee, and one complete rep. Sub in DB/KB at heaviest weight possible, focus on torso positioning and driving with… Read more »

Tuesday, May 5th

Strength – Strict Press (either BB or dual DB/KB) 10/8/6/4/2 increasing weight. Immediately after, complete 2/4/6/8/10 at the same weights of push press with as little rest as possible. No equipment? Sub in Strict HSPU or negative push ups (slowest… Read more »

Monday, May 4th

Strength – 3 supersets of 15 goblet cyclist squats into 10 elevated single leg glute bridges (see video). Goblet Squats can be converted into front rack if no KB/DB. Conditioning – AMRAP 13: 200m run, 10 Burpee Plate Jumps, 20… Read more »

Friday, May 1st

Strength – Touch and Go Snatch work – 10/8/6/4/2 with increasing weight. DB/KB users, substitute dual C&J to work on breathing and core. If weight is too light, increase reps. Conditioning – 3 RFT: 16 Single Arm DB Sumo Deadlift… Read more »