Workout of the Day

Strength: Clean Technique 8 Sets of 1 tempo clean pull + 1 full speed clean pull The tempo should be slow and smooth, but not counted for a specific time. Work on rising by pushing glutes through and loading quads,… Read more »

Strength: Tempo Back Squat 5×3 1 rep 5 second negative 1 rep 3 second negative 1 rep full speed WOD: 3RFT (16 min cap) 20 Overhead Squats 75/55 15 C2B Pull Ups 20/15 Cal Row 15 Box Jump Overs 24″/20″

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

PARTNER WOD: Introduction to Powerlifting Introduction to Powerlifting will be a sport-specific, 8 week program. It will be designed to increase your comfort with, and mechanics of your squat, bench and, deadlift. Athletes will be working with a coach that… Read more »

Strength/Skill: Weighted Pull Up Negatives 5×3 at slowest/smoothest negative possible Can jump to chin over bar; slowest/smoothest negative possible; use a weight vest, DB b/w feet or weight belt for extra load WOD: Amrap 14 2 Rope Climbs 10 Push… Read more »

Strength: Back Squat Waves Set 1: 6/4/2 reps, 3 min rest Set 2: 6/4/2 reps, 3 min rest Set 3: 6/4/2 reps Weight should be the same for each wave, but weight should increase by ~3-5% as reps go down…. Read more »

Strength/Skill: Clean work Clean Pulls 2×5 (Elbows should stay locked out for the entirety of this movement (No high pull) High Hang Squat Cleans 3×2 (Slight dip then explode / Chest stays vertical in the dip / Barbell stays in… Read more »

Strength: Push Press 3×3 TnG 3×3 Singles (reset in front rack) The first set of 3×3 should be one weight as heavy as possible while maintaining touch and go (okay to pause at the top but as soon as the… Read more »

Strength: Front Squats 5×5 at 30X1 tempo (3 sec negative, no pause @ bottom, up fast, 1 sec pause @ top) WOD: 2RFT (12 Min Cap) 50′ BB Walking Lunge (back rack) 95/65 3 Bar Muscle Ups 50′ BB Walking… Read more »

HERO WOD: Bradley 10RFT 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30s rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,… Read more »