Workout of the Day

1 RM Push Jerk (if available) If not- 4 sets of 15-20 reps odd object press (each arm) Use anything you can find! *Quarantine WOD: 4 RFT 10 lunges 12 squats 14 sit ups *Every minute complete 3 burpees

Skill: Freestanding Handstand work Work on kicking up to handstand, pushing feet off the wall and holding, partner handstand hold WOD: For time: 15 HSPU 20 Pull Ups 12 HSPU 16 Pull Ups 9 HSPU 12 Pull Ups 6 HSPU… Read more »

Strength: 1RM Deadlift ( Retest from 1/14 ) WOD: AMRAP 15 8 SDHP 115/75 200m run 10 BB Walking Lunges 115/75 250m row 8 Front Squats 115/75 *Quarantine WOD: AMRAP 15 10 burpees 200 m run 10 jumping lunges 200… Read more »

HERO WOD: Rene 7RFT 400m run 21 Walking Lunges 15 Pull Ups 9 Burpees (Wear a vest) *Quarantine WOD: Modified Rene 7RFT 400 m run 21 walking lunges 15 Shoulder Taps in plank 9 burpees

PARTNER WOD: Teams of 2 (40 min cap) 5RFT 40/30 Cal Assault Bike 30 Burpee Box Jump Overs 24″/20″ 20 Power Snatch 115/75 One work; One rest *Quarantine WOD: 5 rounds for time 400 m run 30 burpees 20 dips… Read more »

Strength: 3RM Overhead Squat ( Retest from 1/10 ) WOD: Chipper – For time (15 min cap) 50 DU/100 SU 40 Sit Ups 30 K2E 20 Push Press 95/65 10 Overhead Squats 95/65 20 Push Press 30 K2E 40 Sit… Read more »

Strength: 3×3 Push Press 3×2 Push Jerk 3×1 Split Jerk WOD: For Time: 800m run 6 Rounds “The Chief” 135/95 400m run 4 Rounds “The Chief” 200m run 2 Rounds “The Chief” The Chief = 3 power cleans 135/95, 6… Read more »

Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy) Since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or higher (can go… Read more »

Strength: 4 times through Bench Press – AMRAP @ body weight AMRAP Strict Pullups Rest 2 minutes (No rest b/w bench and pullups) WOD: With a running clock of 12 minutes: 0:00-6:00 1000m row, rest remainder until 0600 6:01-12:00 –… Read more »

WOD: AMRAP 20 50′ DB Walking Lunge 50/35 (any carry) 15 TTB 20 Box Jumps (24/20) 50′ DB Walking Lunge (any carry) 15 DB Push Press 50/35 20 DB Box Step Ups (Single DB, 50/35) 2 DBs on everything except… Read more »