Workout of the Day

Friday, August 25th

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 »

Thursday, August 24th

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 »

Wednesday, August 23rd

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 »

Monday, August 21st

C&J: 1RM – 20 minutes C&J – we’ll be testing our C&J after last cycle. Squat is preferred, but lets test our strongest movement today. 4RFT: 12 min cap 250m/200m row 50′ Single DB Walking Lunge (Suitcase carry) 70/50 |… Read more »

Sunday, August 20th

Hero WOD: “Grant” For Time 100 Burpees 1 mile Run 100 Pull-Ups 1 mile Run 100 Push-Ups Wear a Weight Vest (20/14 lb) Background: This workout is dedicated to Police Officer Kaia Grant who was killed when she was intentionally… Read more »