Workout of the Day

Strength: Bench Press + Tempo Single Arm DB Push Press E3MOM for 15 min (5 sets) 5 Bench Press at 75% 1RM 5 Tempo Single Arm DB Push Press/arm (3 second negative) Strength: Standard bench press, but pairing it with… Read more »

Holleyman 30 Rounds For Time: (30 min cap) 5 Wall Balls 20/14 | 14/10 | 10/6 3 HSPU | 1-2 mats | Pike Push Ups (performed on ground) 1 Power Clean 225/155 | 185/135 | 155/105 Today we’ll be taking… Read more »

Strict Pull Up EMOM 8: Every minute 4-8 reps Strength – 8 minute emom with a rep range for the pull ups today. With the minimal rest, we want to start at the higher end (8) with the expectation that… Read more »

Deadlift: 15 minutes 1×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 2×3 at 80% rest 60-90s 1 max set at 80%\ Strength – we’re going to be doing 5 sets at 70-80%. First 2 sets should be sets… Read more »

Hero WOD – Blake 4 Rounds For Time 100 ft Overhead Walking Lunges (45/35 lb plate) 30 Box Jumps (24/20 in) 20 Wall Balls Shots (20/14 lb, 10/9 ft) 10 Handstand Push-Ups Background: Dedicated to U.S. Navy Senior Chief Cryptologic… Read more »

Teams of 2: Ascending AMRAP 30 10/20/30/40/50/ect Power Clean 95/65 | 75/55 | 45/35 Pull Ups | Banded/Jumping | ring rows Push Press 95/65 | 75/55 | 45/35 TTB | K2E | Knee raise/lying leg raise We have an ascending… Read more »

Weightlifting: Jerk Conditioning: E2MOM for 10 (5 rounds) 3-4 Jerks (push or split) at 60%, 65%, 70%, 75%, 75% Jerk Conditioning – athletes choice on push or split. Shoot for 4 reps across all rounds, but as the percentages increase… Read more »

Strength: Sumo Deadlift + Single Leg RDLs in 15 minutes build to a heavy set of 3 sumo deadlift ***After each set, perform 6 Single Leg RDLs per leg*** Strength – Sumo Deadlifts today will target really shift the focus… Read more »

Strength:Strict Press: 15 minutes 1×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 1 max set at 75% Strength – we’re going to be doing 5 sets at 65 to 75%. First 4 sets… Read more »

Back Squat:15 minutes 1×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 1 max set at 75% Strength – we’re going to be doing 5 sets at 65 to 75%. First 4 sets should… Read more »