Workout of the Day

Saturday, May 14th

Conditioning: Teams of 2: For time: (30 min cap) 100 Dual KB deadlifts 70/53 400m run (together) 100 Thrusters 95/65 400m run 100 pull ups 400m run 50 Thrusters 95/65 400m run 50 dual KB deadlifts 70/53 Today’s workout will… Read more »

Friday, May 13th

Weightlifting: Push Press 5×5 Weightlifting – 5 sets of moderately heavy push presses today. Lets start with a weight that is slightly higher than a standard weight we would do in a workout and build across the sets. Conditioning:AMRAP 12… Read more »

Thursday, May 12th

Skill: Handstand Walk Skill Work or progressions – ~15 minutes Conditioning: Core WOD: 3RFT 100′ Single Arm Farmer Carry (left) 70/53 25 No-Arm Sit Ups 100′ Single Arm Farmer Carry (right) 70/53 15 TTB Mobility: Shoulder/Pec focused

Wednesday, May 11th

Strength: Deadlifts – 5×3 at 90%, 95%, 100%, 105%, 110% of 10RM Conditioning: AMRAP 11 4 Thrusters 135/95 8 Hang Power Cleans 135/95 12 KBS 70/53 16 Wall Balls to 12/10′ targets (20/14) Workout – we’re going to be pushing… Read more »

Friday, May 6th

Murph Prep #3 ***Optional vest encouraged!*** Buy in: 800m run Then 5 Rounds 10 Ring Rows 10 Dual DB Push Press 50/35 10 Goblet Squats 53/35 Cash out: 800m run We are switching up the movements but still utilizing the… Read more »