Workout of the Day

Gymnastic Strength/Skill: 4 supersets of max reps of: A) Ring Pull Ups | Feet Elevated Ring Rows | Banded Pull Ups B) Wall Facing Strict HSPU | Strict HSPU Negatives (0-2 mats) | Tempo Z Press @ 31X1 tempo Rest… Read more »

Front Squat – Every 2 minutes for 12 minutes: 0-2: 7 Front Squats: 70% 2-4: 5 Front Squats: 75% 4-6: 3 Front Squats: 80% 6-8: 7 Front Squats: 75% 8-10 5 Front Squats: 80% 10-12: 3 Front Squats: 85% Similar… Read more »

Strict Press + Push Press 4 sets of: 5 Strict Press into 5 Push Press Build from 70% of 1RM Strict Press Strength: The strict press is our focus, so try to build across all sets. Once we fatigue after… Read more »

Snatch Deadlift – 5×5 All sets at 100-120% of 1RM snatch (no more) Keep the weights at the prescribed and work on staying relaxed in the arms, elbows externally rotated and a smooth, quad dominant first pull (don’t shoot the… Read more »

Hero WOD – “Will” 6 Rounds for Time 14 Back Squats (135/95 lb) 19 Deadlifts (135/95 lb) Athlete may use two barbells and take the back squats from a rack if preferred. A single barbell from the ground is also… Read more »

Teams of 2: 20 rounds for time ( 35 min cap) 20 DU/40 SU 10 Bar Facing Burpees | Step Overs | Burpees 5 Hang Squat Cleans 135/95 | 115/85 | 95/65 ***Partners switch after each full round*** Shorter rounds,… Read more »

Power Snatch + Squat Snatch 5 sets starting at 60% and building. For those still working on the squat snatch, it is acceptable to power both and then squat as low as possible after the second snatch. Lets build as… Read more »

Strength: Pressing 4 Supersets of: Close Grip Bench Press – 8-10 reps DB Floor Press – 8-10 reps Rest 2 min Strength: Close Grip Bench Press should have our hands inside our shoulder width, so find whats comfortable in that… Read more »

Power Clean and Jerk – 5 doubles at 70%, 75%, 80%, 80%, 85% **Of power clean and jerk** 20 minute clock We’ll run a 20 minute clock today, but if we limit our rest to 2 minutes we shouldn’t need… Read more »

For Time (30 min cap) 50 Alt DB Snatch 50/35 | 35/25 | 25/15 800m 10 Rope Climbs | 30 Rope Pulls | 30 inverted bodyweight row on barbell 800m 50 Alt DB Snatch 50/35 | 35/25 | 25/15 Longer… Read more »