Workout of the Day

Thursday – 9/29/2016 Weightlifting Snatch Grip Behind-The-Neck Push Press + Heaving Snatch Balance + Overhead Squat (from the rack) Take 15:00 to build to your best weight of this complex. MetCon AMRAP 10 10 Seated Wall Balls 20/14# to standing height 10 20′… Read more »

Wednesday – 9/28/2016 MetCon For Time: 1500m Row 21-15-9 Toes-To-Bar Abmat Sit-Ups 15-12-9 Chest-To-Bar Pull-Ups Box Jumps 30/24″ Perform all three pieces in direct succession, and record the total time as your score.  

Tuesday – 9/27/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 80% of Back Squat 1RM MetCon AMRAP 4 2-4-6-8… Thrusters 75/55# Burpees Immediately into: 400m Run (for time)

Accessory Work for the week of Monday 9/26/2016 Accumulate 7:00 of hanging from a bar, passive or activein: two times this week 1×50 Banded Good Mornings: three times this week 1×100 Banded Tricep Push-Downs: three times this week Tabata Supine… Read more »

Monday – 9/26/2016 Weightlifting 8 x 2:00 Power Clean + Hang Power Clean + Power Jerk Build to and record the best weight you can, performing the complex only once per each “round” MetCon 5 Rounds For Time: 10 Shoulder-To-Overhead 95/65#… Read more »

Sunday – 9/25/2016 Meet at 10:00AM to draw a Hero WOD at random, then warm-up, scale as needed, and perform it as a group with Coach Steve!

Saturday – 9/24/2016 Partner WOD AMRAP 20 10-20-30-40… Plate-Overhead Lunges 45/25# Plate Ground-To-Overhead *15 Pull-Ups after every round*

Friday – 9/23/2016 MetCon 0:00-6:00 800m Run (for time) 6:00-16:00 15-12-9 Deadlift 275/185# Handstand Push-Ups (for time/AMRAP) 16:00-18:00 Rest 18:00 400m Run with Medicine Ball 20/14# (for time)

Thursday – 9/22/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 70% of Back Squat 1RM See if you can get ALLLL 6 sets in at  ALLLL 70% today, and prepare for shorter sets next week! MetCon EMOM… Read more »