Workout of the Day

WOD: (First) For time:400m run10 burpee to target15 pull ups20 OH Squats 95/6515 pull ups10 burpee to target400m run Strength: (Second) Push Press 3×8 @ 60%

Strength: A1) Front Rack Reverse Lunge 4×4/legA2) Jumping Air Squat 4×12A3) DB RDL 4×8 90sec rest b/w sets WOD: EMOM 12Minute 0 – 4: 2 High Hang Power CleanMinute 4-8: 2 Hang Power CleanMinute 8-12: 2 Power Clean

Hero WOD: Tommy Mac – 2 rounds for time of: 12 Burpees 12 Thrusters, 115/75 lbs 12 Burpees 12 Power Snatches, 115/75 lbs 12 Burpees 12 Push Jerks, 115/75 lbs 12 Burpees 12 Hang Squat Cleans, 115/75 lbs 12 Burpees… Read more »

Complete as many rounds as possible in 25 mins of: 10 Front Squats, 115/85 lbs 10 Pull Ups 20 Medicine Ball Sit-ups, 20/14 lbs Med Ball Run, 200 m **Athletes should start to work on Chest-To-Bar whenever possible as that… Read more »

Strength – Tempo Bench Press 4×3 at 5XX1 tempo (5 second negative, explode up, 1s pause at top) Conditioning: For Time: 15 Clean and Jerks 155/105, 30 Hand Release Push Ups, 10 C&J, 20 HRPU, 5 C&J, 10 HRPU.

Strength – Volume Overhead Squat: 3×15 @ ~50% 1RM. Work on smooth, quick reps to prepare for large sets for open workouts. Conditioning: AMRAP 13: 8 Sumo Deadlift High Pull 95/65, 12 Front Rack BB Lunge 95/65, 16 Med Ball… Read more »

Conditioning day: Tabata style – 3 rounds of 90s work, 30s rest: Calorie Row, Burpee Box Jump Over 24″/20″, Calorie Bike, 200m run. Score is total calories/reps (not including run)

Strength – 20 minutes to build to a heavy single Squat Snatch Conditioning: 15-10-5 Deadlift 185/135 & Wall Ball 20/14 into 20 bar facing burpees into 5-10-15 Deadlift 185/135 & Wall Ball 20/14

Gymnastic Strength – A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Conditioning: AMRAP 12 7 Push Press 95/65 11 Goblet Squats 53/35 15 Box Jump 24/20 *Every 3 minutes, starting… Read more »

Conditioning: AMRAP Repeats (3 times each) AMRAP #1: In 3 minutes, perform 20/15 cal bike buy in, max rep wall balls in remainder. Repeat every 3 minutes for 9 total minutes. Rest 3 minutes. AMRAP #2: In 3 minutes, perform… Read more »