Workout of the Day

Monday, September 7th

Strength: Every 75s for 10 minutes (8 rds)1 Jerk Dip, 1 Jerk Drive, 1 Jerk (split or power) WOD: Clean and Jerk Ladder (16 min cap)5 Clean and Jerks 115/75200m run5 C&J 135/95200m run5 C&J 155/105200m run5 C&J 185/125200m run5… Read more »

Sunday, September 6th

Hero WodHotshots 196RFT30 Air Squats19 Power Cleans 135/957 Strict Pull UpsRun 400m Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire,… Read more »

Thursday, September 3rd

Glutes/CoreEMOM 810 Russian KBS 70/5320s Wall Sit WOD: Fight Gone Bad 3 Rounds of:60s Wall Ball60s Sumo Deadlift High Pull 75/5560s Box Jump 24″/20″60s Push Press 75/5560s Calorie Row60s Rest

Tuesday, September 1st

Gymnastic Strength:4×6 False Grip Ring RowsMax Hollow Hold after each set WOD: Barbell Cycling WorkEvery 2 minutes for 10 minutes complete1 Round of Unbroken DT12 Deadlifts9 Hang Power Cleans6 Shoulder-to-OverheadChoose the heaviest weight you can go unbroken for all 5… Read more »

Monday, August 31st

Half Murph (40 min cap)For Time:800m run50 Pull Ups100 Push Ups150 Air Squats800m run Weight vest encouraged, try to perform reps without adopting “Cindy” style – straight through.