Workout of the Day

Wednesday, September 29th

Conditioning: For Time – 50/35 Cal Assault Bike, 125 Double Unders/250 Single Unders, 2000m/1600m Row, 125 Double Unders/250 Single Unders, 50/35 Cal Assault Bike. Working on low-impact conditioning and high volume double unders today, as well as giving us a… Read more »

Saturday, September 25th

Rogue Challenge – Deadlift for Reps. AMRAP 2 Deadlifts 315/225. OR 3×8 at 70% Partner WOD: In teams of 2:3RFT (40 min cap)400m run w/ plate 45lb/35lb40 Squat Cleans 95/6530 Shoulder-to-overhead20 Pull Ups10 Synchro bar facing burpees

Friday, September 24th

Strength: Bench Press 4×3 – Build over the sets to a heavy triple. Conditioning: For time: 100 Double Unders 75 Single Arm Dumbbell Deadlifts, 50/35 lbs 50 Single Arm Dumbbell Suitcase Walking Lunges, 50/35 lbs 25 Single Arm Dumbbell Box… Read more »

Wednesday, September 22nd

Gymnastic Strength Accessory: Gymnastic Strength Circuit – 3 timesA1) Strict Pull Ups 3-5 reps (add weight if needed)A2) DB Z-Press 6-8 repsA3) DB Bent Over-Row 6-8 RepsA4) DB Upright Shrug 6-8 RepsRest 2 min Strength: We have a large circuit… Read more »

Monday, September 20th

WOD For Time: (40 min cap)1500m Row 100 Air Squats 50 Alt. DB Snatch 50/35 1200m Run 1000m Row 60 Air Squats 30 Alt. DB Snatch 50/35 800m Run 500m Row 40 Air Squats 20 Alt. DB Snatch 400m Run

Saturday, September 18th

Partner WOD: Teams of 2:AMRAP 2420/15 Cal bike15 Ring Dips30 Russian KBS 70/5360 DU/120 SU30 Russian KBS15 Ring Dips20/15 Cal Bike200m Run (together) Note: We need to treat today’s partner WOD as a sprint, big sets and going hard on… Read more »