Workout of the Day

Conditioning: In teams of 2 – Complete as many rounds as possible in 24 mins of: 150 Wall Balls, 20/14 lbs 90 Double Unders 30 Bar Muscle-ups *1 works, 1 rest* This is a team version of open 12.4. Try… Read more »

Weightlifting: 2×8 Behind the neck Snatch Grip Push Press, 2×5 Behind the neck Snatch Grip Push Jerk, 2×3 Snatch Balance. *6 working sets of snatch strenght, weight should go up between PP/PJ/Balance. We will be using our hips to initiate… Read more »

Strength – Volume Back Squat: 3×10 @ 65% Conditioning: For time (16 min cap): 15 Handstand Push-ups 25 Alternating Pistols/Goblet Squats 35 Kettlebell Swings, 53/35 lbs 50 Push Press 75/55 35 Kettlebell Swings, 53/35 lbs 25 Alternating Pistols/Goblet Squats 15… Read more »

Gymnastic Strength – 4 rounds for quality of: 6-8 Ring Pull-ups, Max Strict Ring Dip: We want the ring dips to be max effort reps, however if using a band, should not be exceeding 10 reps (go with a harder… Read more »

**Murph Prep #3** Conditioning: Every 1 min for 30 mins, alternating between: 25 Kettlebell Goblet Squats, 35/26 lbs 10 Ring Dips 15 Pull-ups 20 Push-ups Run, 300 m Rest 1 min “For Murph Prep, wear vest if possibleGoblet Squats are… Read more »

**Murph Prep #2 on Tuesday, bring your vest!** Strength – Tempo Strict Press 4×3. 3 second negative. Target percentage if you know your 1RM should be around the 80% range, but emphasis is on controlling the negative. Conditioning: “Grettel” 10… Read more »

Hero WOD: “Heavy Team” 343 -In teams of 2 for time: 4 rounds of: 25 Deadlifts, 225/155 lbs 25 Power Cleans, 135/95 lbs 25 Ground-to-Overheads, 95/65 lbs — then — 3 rounds of: 43 Burpees (completed together) Background: “343” is a… Read more »

Conditioning: In Teams of 2 – 6 rounds for time of: 25 Kettlebell Goblet Squats, 70/53 lbs 20 Russian Kettlebell Swings, 70/53 lbs 15 Shoulder-to-Overheads, 135/95 lbs 10 Box Jumps, 30/24 in 5 Strict Pull-ups *One works/One Rests. In order… Read more »

Strength – Deadlift: Build to 90% in ~ 10-12 minutes, then 3×3 at 80% (reset between each individual rep, focus on brace and speed of floor). Conditioning: Complete as many rounds as possible in 14 mins of: 20 Deadlifts, 185/135… Read more »

Murph Prep #2 – Cindy (w/ vest if possible) AMRAP 20 – 5 Pull Ups, 10 Push Ups, 15 Air Squats. Accessory (after Cindy) – 3 Rounds of 8 Bent Over Barbell Rows, max hollow rocks.