Workout of the Day

Thursday, April 22nd

Strength: Bench Press 4×4 @ 85% – Bench Press numbers are aggressive, target should be 82-85%. Use a spotter. Conditioning: 4 rounds for time of: 200 Runs 2 Bar Muscle-ups 30 Double Unders/90 Single Unders 10 Push Press, 95/65 lbs… Read more »

Monday, April 19th

Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches* Conditioning: For Time: (15… Read more »

Sunday, April 18th

Hero WOD: Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time ***Smaller teams scale down, each person in a team adds 75/100/125/150 to the rep scheme. Specialist… Read more »

Saturday, April 17th

Conditioning: In teams of 2: AMRAP 24: Run 400m (together), 6 rope climbs, 18 Ground to overheads 95/65, 36 KB Swings 53/35. *Scale rope climbs for rope pulls/ring rows at a 1:3 ratio*