Workout of the Day

Strength: Build to heavy/1RM Strict Press in 15 minutes WOD: Annie: For Time50-40-30-20-10Double UndersSit Ups

Strength: 4 rounds for quality of: 6 Barbell Bulgarian Split Squats 12 Barbell Romanian Deadlifts *use same bar and same weight* Conditioning: For time: 50 Wall Balls, 20/14 lbs 50 Box Jumps, 24/20 in 50 Wall Balls, 20/14 lbs (12… Read more »

Strength: Barbell Cycling: EMOM 7Minute 1: 7 Hang Squat Cleans + 1 Push JerkMinute 2: 6/2Minute 3: 5/3Minute 4: 4/4Minute 5: 3/5Minute 6: 2/6Minute 7: 1/7 Perform at 50% 1RM clean & jerk WOD: For Time:21/15/9Power Clean 95/65Bar Facing Burpees

Strength – Barbell Good Mornings at 31X1 tempo (3 second negative, pause at bottom and top). Use this as a posterior primer for the workout. Conditioning: 3x AMRAP 4. Complete as many rounds as possible in 4 mins of: 12… Read more »

Strength – Barbell Strict press – 3×3 @ 85% 1rm, 3×1 @ 95% 1RM (use either 1rm of heavy from last Monday) Conditioning: AMRAP 14: 400m run/500m row/1200m bike, 40 Wall balls 20/14, 30 pull ups, 20 Cleans 135/95, 10… Read more »

Please join us from 10am – Noon for Open Gym!

Conditioning: Complete as many rounds as possible in 20 mins of: Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Burpee Over Dumbbells Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 10 DB Goblet Squats, 50/35… Read more »

Weightlifting: 1 Snatch Lift Off (to knees) 1 Snatch Deadlift (to pocket) 1 Snatch Pull 2 Power Snatches Conditioning: Open 13.4 – As many reps as possible in 7 mins of: 3 Clean & Jerks, 135/95 lbs 3 Toes-to-bars 6… Read more »

Stamina Squats: EMOM 10: Minutes 0-5 perform 5 front squats @ 55% 1RM, minutes 5-10 perform 10 back squats at same weight. Gymnastic Stamina: Every 1 min for 16 mins, alternating between: False Grip Ring Row, 40 secs Kipping Handstand… Read more »

Conditioning: Rowing Time Trials – For time: Row, 2000 m Rest 2 mins Row, 1000 m Rest 1:30 Row, 750 m Rest 1 min Row, 500 m Rest 1 min Row, 250 m Accessory: 3 rounds for quality of: 10… Read more »