Workout of the Day

For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 | 75/55 | 45/35 15 Bar Facing Burpees | Step Overs | Burpees 10 S2O 95/65 | 75/55 | 45/35 15 Wall Balls 20/14… Read more »

Strength: No Touch Deadlift + Single Leg Glute Bridge E3MOM for 15 min (5 sets) 5 No Touch Deadlifts building from 50% of 1RM 10 Single Leg Glute Bridge/leg (body weight) Strength: No Touch Deadlift means that we will perform… Read more »

Weightlifting: Jerk Conditioning: E2MOM for 10 (5 rounds) 2-3 Jerks (push or split) at 65%, 70%, 75%, 80%, 80% Strength – jerk conditioning with athletes choice on push or split jerks. First sets shouldn’t be taxing, but later sets will… Read more »

Strength: Bench Press 4×2 at 85-90% Rest 2 minutes Strength – 4 heavy doubles today on bench press. Ensure we use a spot, start at 85% and try to build slightly to end at 90%. For Time (12 min cap)… Read more »

Strength: Deadlift: 15 minutes 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1×1 at 90% rest 60-90s 1 max set at 90% Strength – we’re going to be doing 5 sets at 80-90%. First set should be a… Read more »

Hero WOD – Chuck Heavy For Time 1 mile Row 100 Push-Ups 1 mile Run 100 Thrusters (45/35 lb) 1 mile Row Background: Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” –… Read more »

MOTHER’s DAY WOD Partner or solo 400m farmer carry buy in (53/35) 6 rounds: 12 push ups (or 12 ring row for baby carrier) 12 air squats 12 burpees (or 12 KB deadlifts for baby carrier) 12 lunges then 400… Read more »

Gymnastic Strength, 4 supersets of max effort reps A1) Barbell Z-Press | DB Z-Press (pick a weight that you can get 5-10 reps per round) A2) Barbell ab rollouts | weighted plank | plank (same weight, 5-10 reps is the… Read more »

Strength: Bent Over Rows + Pull Ups in 15 minutes complete 4 sets of 6-8 Bent Over Barbell Rows ***Complete max effort strict pull ups after each working set*** Strength – combining horizontal and vertical pulling today. Build in weight… Read more »

Back Squat: 15 minutes 1×5 at 75% rest 60-90s 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1 max set at 85% Strength – we’re going to be doing 5 sets at 75-85%. First set should be sets… Read more »