Workout of the Day

Friday, January 31st

Strength/Skill: Weighted Pull Up Negatives 5×3 at slowest/smoothest negative possible Can jump to chin over bar; slowest/smoothest negative possible; use a weight vest, DB b/w feet or weight belt for extra load WOD: Amrap 14 2 Rope Climbs 10 Push… Read more »

Sunday, January 26th

HERO WOD: Bradley 10RFT 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30s rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,… Read more »

Thursday, January 23rd

Strength: Drop Snatch 3×3 (no dip drive before squat)Snatch Balance 3×3 (yes dip drive before squat) WOD: Recovery Conditioning 40s on, 20s off for 16 minutes Minute 1: Cal Row Minute 2: Cal Bike Minute 3: DU/SU Minute 4: Burpee… Read more »