Workout of the Day

Back Squats 1×15, 1×12, 1×10 @ 60% Today we’re going to be pushing the reps on the first set. This should be challenging enough where we cannot repeat the 15, forcing us to drop down to 12 on the next… Read more »

Kipping Pull Up Progressions: (20 minutes) A) Hollow-Arch swings B) Standard/C2B Kipping Pull Up C) Butterfly Skill Work For those with Kipping/Butterfly, we will be performing a EMOM 10 with 50% of our max pull ups. We will spend a… Read more »

Snatch Deadlifts w/ 3 second pause at knee: 4×3 at 90-100% Today is all about ensuring that our first drive has no torso movement, our brace stays solid, and then lifting our torso and driving down to complete the second… Read more »

AMRAP 6 12 SDHP 95/65 4 DB Burpee Box Step over 35/20 24″/20″ Rest 2 min AMRAP 6 8 SDHP 115/75 8 DB Box Step Up 35/20 24″/20″ Rest 2 min AMRAP 6 4 SDHP 135/95 12 Box Jump 24″/20″… Read more »

Pressing Strength: 4 sets 5 Strict Press at 70% 1RM 6-8 Push Press at same weight Strength: We are going to fatigue our shoulders with 5 reps of strict press at 70% of our 1RM, then immediately (no reracking) going… Read more »

Come and join us for Open Gym from 1000-1200!

Clean Pulls: 4×5 at 90-95% 1RM Weightlifting: Our goal today is to build strength and power through the proper pulling positions we’ve worked on. Try not to let go of the bar at any point, but it is okay to… Read more »

Running WOD #5 8x100m sprints Rest is the time it takes to walk back to the start ***Ideally done starting at the 200m line on the sidewalk and finishing at the 400m line in order to prevent sprinting across the… Read more »

Pulling Strength: A1) Bent Over Barbell Row (Snatch Grip) 4×6-8 A2) Snatch Grip Barbell Shrugs – 4×10 Our pulling strength we will be performing our barbell rows in snatch grip today. Knees slightly bent, as close to 90 degrees in… Read more »