Workout of the Day

Monday, August 8th

Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 20 Pull-Ups 10 Power Cleans 185/135 | 155/105 | 95/65 Today’s workout is going to be a longer, interval based conditioning. We expect to break down… Read more »

Sunday, August 7th

Hero WOD: Caroline For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row Background: This workout is dedicated to Caroline Joy Schollaert, a member of Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending… Read more »

Friday, August 5th

Strength: Pause (1s) Front Squats: 4×3 at 80% – rest 90s Conditioning: Every 4 minutes, for 12 minutes (3 sets) for times: 500/400 Meter Row 15 Thrusters (95/65 lbs) Looking to have ~ 45-60s rest here with the intended stimulus… Read more »

Thursday, August 4th

Skill: HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″ HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either… Read more »

Monday, August 1st

Weightlifting: 15′ to complete 4 complexes: 3 TNG Cleans 2 Front Squats 1 Jerk Start around 65% and build Strength – straight out of the 2022 semi-finals we will be taking this gnarly complex for a spin. Cleans must be… Read more »

Saturday, July 30th

Conditioning: 2 Rounds for time (teams of 2) Partner A- 200 m sprint Partner B- AMRAP Clean and Jerk 135/95, switch Partner A-200 m sprint Partner B- AMRAP Double Unders/Single Unders Partner A- 200 m sprint Partner B- AMRAP back… Read more »