Workout of the Day

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 »

Tuesday – 9/20/2016 Weightlifting 8 x 2:00 Power Clean + Power Jerk + Split Jerk Build to and record the best weight you can, performing the complex only once per each “round” MetCon AMRAP 12 5-10-15-20-25… Strict Pull-Ups Between every… Read more »

Accessory Work for the week of Monday 9/19/2016 Accumulate 10:00 in a resting squat: two times this week 3×15 GHD Sit-Ups: three times this week 3×15 GHD Hip Extensions: three times this week 400m (200m each side) Unilateral Kettlebell Farmer… Read more »

Monday – 9/19/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 75% of Back Squat 1RM MetCon For Time: 21-15-9 Hang Power Snatch 95/65# Wall Balls 20/14# 10/9′