Workout of the Day

Every 4 minutes for 24 minutes 15/12 Cal Row Max Power Cleans Rest 90s 95/65 115/85 135/95 155/105 185/135 205/145 *Rest 90 seconds*, 2 1/2 minutes of work Workout – spend extra time warming up as we will be getting… Read more »

15 minutes to build to a heavy 5 rep push press Strength – push press does not have to be touch and go, meaning if we need to recover with the bar on our chest that is fine. For time:… Read more »

Pause Deadlift- 4×5 at 70%, 1 second pause at 2″ off ground Strength – the pause will be 2″ off the floor to ensure we’re not shooting our hips back and keeping our brace throughout the entire lift. Hands should… Read more »

In teams of 2: AMRAP 10 200m Run Max Power Snatch 135/85 | 115/85 | 95/65 Rest 3 minutes AMRAP 10 200m run Max Power Cleans 185/135 | 155/105 | 115/85 note: Two AMRAPs today with a 3 minute break…. Read more »

Power Clean + Jerk – 5×2 at 75-85% of 1RM Power Jerk can be power or spit, drop and reset between the two reps. E2MOM for 10 minutes 20 Wall Balls 20/14 | 14/10 | 10/6 Max single arm DB… Read more »

Pause Bench Press- 4×5 at 70%, 1 second pause at bottom. Strength – focus on not loosing tension during the pause and not letting the bar relax on our chest at the bottom. 4RFT (16 min cap) 20/16 Cal Row… Read more »

Pause Back Squats – 4×5 at 70%, 1 second pause at bottom. Strength – focus on not loosing tension during the pause, keeping the entirety of our feet engaged. 3RFT (18 min cap) 9 Deadlifts 185/135 | 155/105 | 135/95… Read more »

Handstand Push Ups E2MOM 12 Minute 0-6 (3 rounds) – max effort strict HSPU Minute 6-12 (3 rounds) – max effort kipping HSPU *** Scale options 1-2 mats, or z press with the first 3 rounds being a heavier weight… Read more »

Murph Prep #2 2RFT (40 min cap) 800m run 25 Pull Ups 50 Push Ups 75 Goblet Squats 35/26 Second murph prep of the cycle with an emphasis on the squats today. If you bring a weight vest, choose a… Read more »