Workout of the Day

5RFT – 40 min cap 400m Run 30 Wall Balls 20/14 | 14/10 | 10/6 20 Box Jumps 24″/20″ | 20″/16″ | Step Ups 10 Strict Pull-Ups | Assisted PU | Ring Rows Long grinder today, lets try to move… Read more »

PARTNER WOD: Teams of 2For Time (40 min cap)60 Ground-to-overhead 135/95 | 115/85 | 95/65400m team run20 Strict Pull Ups | Assisted PU | Inverted Row on Barbell400m team run100 Barbell-facing Burpees | step overs400m team run20 Strict Pull Ups… Read more »

Every 10 minutes for 30 minutes (3 rounds) 1000/900 Meter Row 20 Box Jumps 24″/20″ | 20″/16″ | step ups 10 Wall Walks | as high as possible | box around the worlds 5 Ring Muscle Ups | Bar MU… Read more »

4 Supersets of:8 Push Press at 60%Max Rep Push UpsRest 2 minutes Note: push press should be a weight that we won’t fail and ideally will be touch and go the whole time. Immediately after finishing, drop the bar and… Read more »

Uneven KB Complex: Complete 3 rounds for quality 5 Single KB Deadlift (KB outside legs) 5 Single KB Hang Power Clean 5 Single KB Push Press 5 Single Front Rack Lunges (backwards) (must complete all reps with one arm/leg without… Read more »

Front Squat – 3×3 at 80-85%, then 2 drop sets of max reps at 60% and 40% 3 moderate to heavy triples, with the third triple having a drop set of max reps at two fairly light %, so lets… Read more »

Gymnastic Strength: 5 rounds of 5 strict pull ups & 20 hollow rocks, rest 60 seconds Strength – we’ll be adding a core element after each set of pull ups today. Those proficient are encouraged to do weighted pull ups,… Read more »

Back Squat Waves 5/3/1 at 65/75/85% 5/3/1 at 70/80/90% Rest 3 minutes between waves, less than 30s between sets. Two waves in today’s squats, we should move through the wave of 5/3/1 as quickly as possible (no more than 30… Read more »

4 supersets of: Max Effort Strict Pull Up Max Effort Ring Row Rest 2 minutes We’ll be beating our pulling strength down today. For the ring rows, do not perform feet elevated as the pull ups should fatigue our lats… Read more »

For Time: 30 min cap 1000m/900m Row 30 Dual Russian KB Swings 53/35 | 35/26 | 26/18 30 Chest-To-Bar Pull Ups | Pull Ups | Ring Rows 30 Dual KB Hang Clean and Jerks 53/35 |35/26 | 26/18 30 Pull… Read more »