Workout of the Day

Open Gym: Come join us for open gym from 1000-1200!

**Test** – Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Strength (performed AFTER Nancy) – Strict Press 4×5 at 75% 1RM

Partner WOD (Teams of 2): Complete as many rounds as possible in 26 mins of: 40 Single Arm Dumbbell Push Press, 50/35 lbs 40 Single Arm Dumbbell Front Squats, 50/35 lbs 40 Single Arm Dumbbell Deadlifts, 50/35 lbs Plate Run,… Read more »

**Pre-test Cardio** For time: Row, 500 m Run, 400 m Assault Bike, 1200 m Row, 400 m Run, 300 m Assault Bike, 900 m Row, 300 m Run, 200 m Assault Bike, 600 m Row, 200 m Run, 100 m… Read more »

Strength – Back Squat : 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95% Conditioning: 3 rounds for time of: 15 Back Squats, 95/65 lbs 10 Dumbbell Hang Power Clean & Jerks, 50/35 lbs… Read more »

Gymnastic Strength: *Pull Up Test* – Perform one set of max effort/to failure, and then 3 sets at 50% of what is achieved in A. Pull Ups – we will retest this at the end of the program, hoping to… Read more »

Weightlifting: Push Jerk Cycling – Every 2 minutes for 10 minutes (5 sets) perform 10 Push Jerks – we are practicing cycling a moderate weight for a larger volume. Choose a weight that is slightly more than what you would… Read more »

Hero WOD: “Snowbird” – AMRAP 22 35 KB Swings 53/35 9 Burpees 35 Air Squats 8 Push Ups Cash Out: 431 Single Unders (performed AFTER 22 minute AMRAP) Background: This hero workout is dedicated to Captain Jennifer Casey, a Public… Read more »

Conditioning: In teams of 3: 2 rounds for time of: Run, 200 m 90 Power Snatches, 95/65 lbs Run, 200 m 90 Box Jump Overs, 24/20 in Run, 200 m 90 Thrusters, 95/65 lbs *run is together for every 200m*… Read more »

Strength – Back Rack Forward BB Lunge – 4×6-8 Forward Lunge, stationary. As heavy as possible, 6-8 reps per leg. Build slightly over sets Conditioning: Complete as many rounds as possible in 14 mins of: 2 Rope Climbs 10 Push… Read more »