Workout of the Day

Sunday, June 25th

Hero WOD: J.J. For time: 1 Squat Clean, 185/125 lbs 10 Parallette Handstand Push-ups 2 Squat Cleans, 185/125 lbs 9 Parallette Handstand Push-ups 3 Squat Cleans, 185/125 lbs 8 Parallette Handstand Push-ups 4 Squat Cleans, 185/125 lbs 7 Parallette Handstand… Read more »

Saturday, June 24th

Conditioning: Partner WOD – For time: 42 Synchronized Alternating Dumbbell Snatches, 50/35 lbs 21 Synchronized Single Arm Dumbbell Thrusters, 50/35 lbs 50 Double Unders 30 Synchronized Alternating Dumbbell Snatches, 50/35 lbs 15 Synchronized Single Arm Dumbbell Thrusters, 50/35 lbs 50… Read more »

Friday, June 23rd

Conditioning: For time (20 min cap): 50 Air Squats 40 Sit-ups 30 Pull-ups 20 Hand Release Push-ups 10 Deadlifts, 225/155 lbs 50 Goblet Squats, 44/26 lbs 40 American Kettlebell Swings, 44/26 lbs 30 Chest-to-bar Pull-ups 20 Handstand Push-ups 10 Deadlifts,… Read more »

Wednesday, July 21st

Stength: 4 sets:Barbell Row – 8 repsBarbell Shrug (clean grip) – 8 reps Note: if needed, drop and reset after the rows, but ideally to build grip we will do these movements without dropping. Working on our overall pulling strength… Read more »

Tuesday, July 20th

Strength: 3 Sets of:Max Effort Strict Press @ 75%5 Push Jerks Note: For the strength, we are using 75% of our 1RM strict press, performing max reps until failure. Then we are immediately transitioning into push jerk to achieve 5… Read more »

Monday, July 19th

Strength: Deadlifts: 5 clusters of 3 building from 80 to 90% Note: Cluster – 3 reps but we are dropping and completely resetting on each rep (no more than 10-15s between lifts). First set at 80%, build over sets to… Read more »