Workout of the Day

Friday, April 2nd

Strength: Deadlift technique work – EMOM 10, 3 Deadlifts @ 60% with 2 second pause 2″ off floor. Conditioning: Complete as many rounds as possible in 9 mins of: 10 Hang Squat Snatches, 75/55 lbs 30 Double Unders

Thursday, April 1st

Gymnastic Strength Circuit: 4 rounds for quality of: 20 Handstand Shoulder Taps 10 Dumbbell Bent Over Rows 10 Dumbbell Z Press Hollow Rock, 25 secs Conditioning (deload): 3 rounds for time of: 20/15 Row Calories 20/15 Assault Bike Calories 20… Read more »

Wednesday, March 31st

Skill: Accumulate 24 heavy Turkish Get Ups (12/arm) with good technique Conditioning: For time: 15 Clean and Jerk, 115/85 lbs Run, 400 m 15 Chest-to-bar Pull-ups Run, 400 m 15 Clean and Jerk, 115/85 lbs Core: 3×8-10 Rower Pike Ups

Saturday, March 27th

Partner WOD (Separate Equipment): 3 rounds for time of: Plate Run, 45/35 lbs, 400 m 40 Squat Cleans, 95/65 lbs 30 Shoulder-to-Overheads, 95/65 lbs 20 Pull-ups 10 Synchronized Bar Facing Burpees *Both partners complete the run together but only one… Read more »

Friday, March 26th

CrossFit Open 21.3 & 21.4 21.3 For total time: 15 front squats (95/65)30 toes-to-bars15 thrusters (95/65)Then, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats 30 bar muscle-ups15 thrusters  Time cap:… Read more »

Wednesday, March 24th

Olympic Lifting – Power Snatch + Overhead Squat + Snatch Balance 1-1-1-1-1 (target percentage 70-80%, however snatch balance will be limiting factor) Conditioning: 3 rounds for time of: 20 Overhead Squats, 75/55 lbs 10 Double Dumbbell Hang Clean & Jerks,… Read more »