Workout of the Day

Friday, January 31st

****5am, 6am, and 930am classes only today, evening classes cancelled for competition preparation**** Bench Press – 2×5 @ 75%, 3×1 at 85-90% AMRAP 1515 Hand Release PU | Knee PU25 Russian KBS 53/35 | 35/26 | 26/1850 Sit Ups

Thursday, January 30th

Overhead Squat 4×3 (taken from floor) starting at 70% of 1RM Snatch Open 18.5Complete as many reps as possible in 7 minutes of:3 thrusters 95/65 | 75/553 chest-to-bar pull-ups | pull ups | ring rows6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar… Read more »

Tuesday, January 28th

For Time: 25 min cap30 Deadlift 185/135 l 155/105 l 115/851000/900m Row50 Wall Balls 20/14 | 14/10 | 10/65 Rope Climbs | 15 Rope Pulls | Bodyweight inverted row on barbell50 Wall Balls 20/14 | 14/10 | 10/61000/900m Row30 Deadlift… Read more »

Saturday, January 25th

AMRAP 25 – Teams of 3:90/75 Row Calories60 Clean & Jerks 115/85 | 95/65 | 75/5590/75 Row Calories45 Clean & Jerks 135/95 | 115/85 | 95/6590/75 Row Calories30 Clean & Jerks 155/115 | 135/95 | 115/8590/75 Row CaloriesMax Reps Clean… Read more »

Friday, January 24th

Weighted Pull Up – 5×3*Scaling or assisted should reduce band assistance or perform negatives. Open 22.1AMRAP 153 wall walks12 dumbbell snatches 50/35 | 35/2015 box jump-overs 24″/20 | step overs