Workout of the Day

DU clinic for first 20 minutes of all classes! Every 5 minutes for 15 minutes (3 rounds) 21 Box Jump Overs 24″/20″ | step overs | shorter box 15/12 Calorie Row 9 Burpee Box Get Overs 40″/30″ ** scale height… Read more »

5RFT (40 min cap) 400m Run 40 Air Squats 30 Push-Ups 200m Run 10 Strict Pull-Ups | Assisted PU | Ring Rows Longer workout with a calistenthics focus today. Looking to complete each round in 8 minutes or less to… Read more »

Push Press w/ 3 second negative – 4×3 @ 70-80% Push Press – If we didn’t get to find a heavy, lets shoot for something that is a challenging weight that we’ll really have to fight to control it down…. Read more »

Teams of 2: Minute 0-10 15/12 cal bike AMRAP wall ball 20/14 | 14/10 | 10/6 Rest 3 minutes then Minute 13-23 20/15 cal row AMRAP KB Swings 53/35 | 35/26 | 26/18 Rest 3 minutes then Minute 26-36 200m… Read more »

Push Press – 15 minutes to find a heavy for the day We’ll be focusing on bench press and push press for this cycle, so lets use today to find a heavy single to guage our percentages off of. For… Read more »

4 supersets: 5 Deadlifts at 75% 1RM 10 Ring Dips Rest 90s-2min Strength – pairing a pulling and a pressing movement today for a full body strength session. Dips may need a quick break to shake out the arms, so… Read more »

Teams of 2 – 25 min cap 21 Front Squats 135/95 | 115|85 | 95/65 21 Bar Facing Burpees 500m Assault Bike (250m row for large classes) 18 Front Squats 135/95 | 115|85 | 95/65 18 Bar Facing Burpees 500m… Read more »

Snatch: 1RM – 20 minutes Snatches – we’ll be retesting our snatch after last cycle. Squat is preferred, but lets test our strongest movement today. 3RFT (15 min cap) 400m run 16 Single Arm DB Hang Clean and Jerk 50/35… Read more »

4 Supersets: A) 10 Goblet Cyclist Squats B) 16 Dual DB Front Rack Deficit Reverse Lunges rest 90s Strength – cyclist squats will be performed with heels elevated on a 15lb plate, feet close together and toes forward. The elevated… Read more »

DT 5 RFT 12 Deadlifts 155/105 | 135/95 | 95/65 9 Hang Power Cleans 6 Shoulder-to-Overheads We’ll be testing DT after the weightlifting cycle, so we’re going to be performing this fresh with no strength. Weight on the bar should… Read more »