Workout of the Day

Partner WOD: Teams of 2:AMRAP 8:800 m run (together)2 rounds of CindyMax Clean and Jerk 115/85Rest 3 minutesAMRAP 8:400 m run (together)4 rounds of CindyMax clean and jerks 135/95Rest 3 minutesAMRAP 8:200 m run (together)6 rounds of Cindymax clean and… Read more »

Skill: 4 supersets of:Strict Ring Dips at 80% effortRing Rows at 100% effort WOD: Every 4 min for 16 (4 rounds)15/12 Cal Bike12 Bar-Facing Burpees9 Power Snatches (115/75 lbs)

Skill: Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less)) WOD: 3RFT: (9 min cap)50 DU/60s of DU attempts25 Deadlifts 135/9510 Box jump overs… Read more »

Strength: 4 Supersets of:Back Squat 8 reps at 70%Bulgarian Split Squat (no weight) 8 reps/legRest 2 min WOD: 4RFT (15 min cap)200m run20 Thrusters 75/55 | 65/45 | 45|3515 DB Power Cleans 40/25 | 30/1510 DB Push Press 40/25

Strength: 4 Supersets ofBench Press – 5 reps at 75%Max effort feet elevated push upsRest 90s WOD: 4 RFT (12 min cap)14 Alt DB Snatch 50/3510 DB Goblet Squat 50/356 Strict Pull Up2 Wall Walks

Strength: C&J EMOM2 Reps every minute for 8 minutes75-80% WOD: AMRAP 103 Power Cleans 185/135 | 155/105 | 95/656 HSPU9 Box Jumps 30″/24″

Hero WOD Holleyman 30 rounds for time of: 5 wall balls 20/14 3 HSPU 1 Power clean 225/175 40 minute time cap U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special… Read more »

Teams of 3: (40 min cap) “Thats a lot of Benjamins!” For time: 100/75 Cal Row 100 box jump overs 24/20 100 power snatch 95/65 100 thrusters 95/65 100 chest to bar pull ups 100 thrusters 95/65 100 power snatches… Read more »

Gymnastic Strength: 15′ to complete 4 giant sets of: Strict HSPU at 80% effort – Hanging straight leg raise 8-10 – Hanging kip swings 10 reps – Rest 2 min Skill/Strength – We have a gymnastic giant set today. For… Read more »

Conditioning: Tabata (20s on 10s off for 4 minutes) 0-4: DB Burpee Deadlift 35/20 4-8: DB Push Press 35/20 8-12: DB Hang Squat Cleans 35/20 Today’s workout will be 3 back to back DB tabatas with a relatively lighter weight… Read more »