Workout of the Day

Saturday, April 10th

Partner WOD (Separate Equipment) 8 rounds for time of: 25/20 Row Calories 15 Deadlifts, 135/95 lbs 10 Bar Facing Burpees *One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes)…. Read more »

Friday, April 9th

Conditioning Test: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Accessory: 3 rounds for quality of: 8 Plate Front Raises 8 Dumbbell Z Press Weighted Hollow Hold *maintain hollow brace for front raises*

Wednesday April 7th

Strength – Deadlift 1RM (25 min to find max) Conditioning: 4 rounds, 1 min per station, for max reps of: Front Squat, 95/65 lbs Kettlebell Swing, 53/35 lbs Sumo Deadlift High-pull, 95/65 lbs Rest 1 min *score is total reps… Read more »

Tuesday, April 6th

Strength: 4 rounds for quality of: 8 Bent Over Barbell Rows + Hollow Hold, 30 secs Rest 1:30 *Strength Superset – Too often we see sloppy BB rows with no core engagement, so we’re adding a core component immediately after… Read more »

Sunday, April 4th

Hero WOD: Coffland For Time 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province,… Read more »