Workout of the Day

Strength – Bench Press: 5×4 at 83-85% *these are aggressive numbers, ensure a spotter is available* Conditioning: 3RFT: 20/15 Cal Row, 10 Alternating Single Arm DB Devil’s Press 50/35

Hero WOD: Danny Dietz For time: Run, 1600 m 26 Power Cleans, 185/135 lbs 80 Push-ups Rest 1 min Run, 600 m 28 Front Squats, 185/135 lbs 50 Pull-ups Shot in the neck, he fell to the ground, but recovered… Read more »

Partner workout (teams of 3) – Complete as many rounds as possible in 25 mins of: 7/5 Assault Bike Calories 10 Medicine Ball Cleans, 20/14 lbs 5 Clean & Jerks * Teams of 3 – One partner completes 1 full… Read more »

Conditioning: Every 8 mins for 40 mins do: Row, 500 m Run, 400 m 30 Wall Balls, 20/14 lbs *Score is shortest overall time (added together). Scale distance or reps accordingly to ensure at least 2 minutes of rest per… Read more »

Weightlifting: 4 sets of 2 Push Press, 2 Push Jerk, 1 Split Jerk *percentages should be around 70% but will largely be determined by the push press. All 4 sets at same weight* Conditioning: 4 rounds for time of: 8… Read more »

Strength: Back Squat 5×4 @ 83-85% WOD: AMRAP 93 Goblet Squats 53/353 Hang squat Snatch 75/556,6 9,9 ect..

Strength – Deadlift 4×5 @ 80% 1RM Conditioning: “Boulder Shoulders” – 5RFT (15 min cap) 30 Double Unders/60 Single Unders, 15 Push Ups, 15 Push Press 95/65. *Solid little upper body workout after the leg volume yesterday, small sets on… Read more »

WOD: For TimeBuy in: 40/30 Cal row5 rounds8 Front Squat (155/105)7 KB swings (62/44)6 bar-facing burpeesCash out 40/30 Cal Bike/Row

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

TEAM WOD: Teams of 3100/70 Cal Row5RFT25 Deadlift 115/7525 Hang P. Clean25 S2O