Workout of the Day

Gymnastic Skill: HSPU work followed by As many reps as possible in 7 mins of: 1 Pause Strict Handstand Push-up 1 Strict Handstand Push-up 1 Handstand Push-up 2 Pause Strict Handstand Push-ups 2 Strict Handstand Push-ups 2 Handstand Push-ups 3… Read more »

**next weekly Murph prep will be on Thursday, bring your vest!** Strength – Bench Press 4×3 at 75% with 31X1 tempo (3 second negative, 1 second pause, explode up) Conditioning: In 12 minutes perform: 3 Rounds of 10 Snatch 95/65,… Read more »

Strength – Back Squat 4×3 @ 85-88% Conditioning: Complete as many rounds as possible in 12 mins of: Row, 250 m Double Kettlebell Overhead Walk, 44/26 lbs, 50 ft 20 Push-ups Double Kettlebell Front Rack Carry, 44/26 lbs, 50 ft… Read more »

Open Gym from 1000-1200 – come join us!

PARTNER WOD: 2RFTTeams of 2800m Run (together)80 Wall Balls 20/1480 Push Ups Reps can be broken up however but run must be done together. Core: Tabata: Plank

Gymnastic Skill: 3 sets of 1 max effort set of strict pull ups immediately followed by one max effort kipping pull up set. For the pull ups, athletes should perform a max set if strict pull ups, okay to quickly… Read more »

Conditioning: 30 min cap Buy in: 800m Run 2RFT: 50 Sit Ups 40 Power Cleans 95/65 30 Alt. Pistols or Goblet Squats 53/35 20 KBS 53/35 10 Strict HSPU

Strength – Strict Press: 4×5 w/ slight pause at bottom of each rep. ***Keep weight modest, this is technique focused. Pause slightly at the bottom of every rep*** Conditioning: *Murph Prep #1* Every 4 mins for 24 mins do: Medicine… Read more »

Strength – Barbell Reverse Lunge: 4×10 (5/leg) *lunges can be performed alternating, ensure that proper control through entire rep and knee doesn’t crash down* Conditioning: complete as many rounds as possible in 8 mins of: 3 Thrusters, 135/95 lbs 6… Read more »

Strength – Bench Press: 5×4 at 83-85% *these are aggressive numbers, ensure a spotter is available* Conditioning: 3RFT: 20/15 Cal Row, 10 Alternating Single Arm DB Devil’s Press 50/35