Workout of the Day

*VETERANS DAY* HERO WODDork: 6RFT60 DU30 KBS 53/3515 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and… Read more »

HSPU Skill work ~ 10-15 minutesFor those with HSPU, complete one max set of HSPU, then E2MOM for 10 minutes complete 40 % of max reps. WOD: AMRAP 123 Bar MU6 Strict HSPU9 Box Jump 30/24

Strength – Front Squat 6×2 at 87-91% Conditioning: AMRAP 7 – 14 alt DB snatch 50/35, 30 DU/60su. Workout is a sprint, work on transitions and constant movement.

Please join us for open gym from 10am – noon.

WOD: AMRAP 2415 DB Deadlift 50/3510 DB Clean 50/355 DB Push Press400′ shuttle run Shuttle run: 50′ down and back 4 times for 400′

Strength: Clean Grip Deadlift – Build to a heavy double WOD: 3RFT12 Plate Overhead lunges (45/25)14 Single Arm KB C&J 53/3516 Sit ups

Skill: Handstand walk/Handstand practice. Spend 20 minutes working on Handstand drills:Kicking to WallHandstand holds on wallSupported Handstand shoulder touchesFreestanding handstand kicksHandstand walksFor those with HS Walks – Accumulate 100′. For those without, accumulate 2 minute holds (wall facing before facing… Read more »

Conditioning: Every 5 minutes for 5 rounds – 35/25 cal row buy in then AMRAP of 9 Power Cleans 115/75 6 Box Jump Overs 24″/20″, 60s rest. Workout will be 4 minutes of work, 1 minute of rest, repeated 5… Read more »

Strength: Power Clean Singles – Every 5 seconds for 30s (6 reps), EMOM 8 WOD: AMRAP 78 Thrusters 75/5512 pull ups *Optional Core* – Accumulate 30 lying leg raises with a med ball

Strength – Behind The Neck Snatch Grip Strict Press 4×5 Conditioning: AMRAP 1324 KB Snatches 53/3516 Cal Row8 Burpee over rower4 Turkish Get up 53/35