Workout of the Day

Strength – Tempo Front Squats: 4×3 at 31X1 (3 second negative, 1 second pause). Focus on control and power out of pocket without bouncing to create momentum. Conditioning: Ascending AMRAP 10 – 3 Tall Box Jumps 30″/24″, 3 Chest to… Read more »

Strength – 15 minutes to build to a heavy triple Power Clean. Must be touch and go. Conditioning: 21-15-9 reps, for time of: Handstand Push-up Deadlift, 225/155 lbs Row Calorie

Partner-ish WOD (Separate equipment!) – For time: Farmer Carry, 45/30 lbs, 200 m — then — 3 rounds of: 30 Overhead Squats, 95/65 lbs 60 Dumbbell Burpee Deadlifts, 45/30 lbs 90 AbMat Sit-ups — then — Farmer Carry, 45/30 lbs,… Read more »

Open 21.1 For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min

Skill: Ring MU Technique/strength: ~20 minutes: For those with strength to hold on rings, working on kipping and turnover progressions. For those without, working on strength/stability progressions. Conditioning/deload – 4 rounds for time of: 5 Ring Dips 10 Ring Rows… Read more »

Strength: Every 2 mins for 10 mins: Back Squat5 Back Squats, 75% 1RM Conditioning: Complete as many rounds as possible in 12 mins of: 25 Double Unders 6 Back Squats, 135/95 lbs *if athlete cares about open on Friday, then… Read more »

Strength: Strict Pull Ups: 5 sets at 100%, 80%, 60%, 40%, 20% (as little rest as possible to go unbroken). If max effort (100%) set is 10 reps, subsequent sets would be 8,6,4,2. Fractions round down. Conditioning: Every 4 mins… Read more »

Conditioning: Every 2 mins for 8 mins do: 10/8 Assault Bike Calories Alternating Dumbbell Snatch (rest 3 minutes after 4 rounds), then Every 2 mins for 8 mins do: 15/12 Row Calories Dumbbell Box Step-up, 50/35 lbs, 24/20 in. *Score… Read more »

Hero WOD: Coffey For time: Run, 800 m 50 Back Squats, 135/95 lbs 50 Bench Press, 135/95 lbs Run, 800 m 35 Back Squats, 135/95 lbs 35 Bench Press, 135/95 lbs Run, 800 m 20 Back Squats, 135/95 lbs 20… Read more »

For Time (Teams of 2 – Separate equipment) 30 Kettlebell Swings, 70/53 lbs 100 Box Jumps, 24/20 in 30 Kettlebell Swings, 70/53 lbs 100 Power Cleans, 95/65 lbs 30 Kettlebell Swings, 70/53 lbs 100 Overhead Squats, 95/65 lbs 30 Kettlebell… Read more »