Workout of the Day

Wednesday, August 4th

Conditioning: “Dirty Thirty” (35 min cap). For time: 30 Box Jumps, 30/24 in 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, 70/53 lbs 30 Front Squats, 115/85 lbs 30 Toes-to-bars 30 Push Press, 115/85 lbs 30 Deadlifts, 115/85 lbs 30 Wall Balls,… Read more »

Tuesday, August 3rd

Weightlifting: Power Snatch EMOM 10 – 3 Power Snatch at 60% 1RM (touch and go) Conditioning: 3 rounds for time of: 2 Wall Walks 20 Alternating Dumbbell Snatches, 50/35 lbs 2 Wall Walks 12 Dumbbell Box Step-ups, 50/35 lbs, 24/20… Read more »

Monday, August 2nd

Strength: Front Squat Holds, 5×15 seconds @ 50% 1RM. Holds are performed at the bottom of the squat while staying active and tight the entire time. Must stand up after the hold, practice short diaphragm breathing during the hold and… Read more »

Thursday, July 29th

Conditioning: For time: 75 Wall Balls, 20/14 lbs — then — 5 rounds of: 4 Power Cleans, 135/95 lbs 6 Alternating Front Rack Reverse Lunges, 135/95 lbs 8 Shoulder-to-Overheads, 135/95 lbs — then — 75 Wall Balls, 20/14 lbs Expect… Read more »

Wednesday, July 28th

Gymnastic Strength: Strict HSPU Strength:Either:5 max sets – minus 1, 3 sets at 2-3″ deficit, 2 sets regular OR5 max sets – minus 1, tempo strict HSPU to floor or mats (3 second negative, must press up still) OR4 super… Read more »

Monday, July 26th

Conditioning: Every 8 minutes for 24 minutes (3 rounds)Buy in: 200m farmer carry 53/35 KBsThen AMRAP of10 KB Goblet Squats 53/358 Burpee to 6″ target2 min rest (6 min rounds) Workout – farmer carry should be completed in ~ 2… Read more »

Tuesday, July 27th

Strength – Tempo Back Squat 5×4 * First rep at 53X1 tempo (5 second negative, 3 second pause at bottom), second rep at 11X1 (1 second pause at bottom), 2 reps normal tempo. Squat percentages should be somewhere in the… Read more »

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 »