Workout of the Day

Hero WOD: “Coe” 10 Rounds For Time 10 Thrusters (95/65 lb) 10 Ring Push-Ups Background: US Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd… Read more »

In teams of two: (30 min cap) Buy in: 100 Kettlebell Swings 70/53 Then: 4 rounds 20 S2O 155/105 20 bar facing burpees 20 Power Cleans 155/105 20 pull ups 20 Deadlifts 155/10 Cash Out: 100 Goblet Squats 70/53 Longer,… Read more »

Strength: 5 sets of: 5 Strict Press 5 Push Press 5 Push Jerk 50%, 55%, 60%, 65%, 70% Rest 90s Strength – we’re going to be working on a giant complex over this cycle in which we start with strict… Read more »

Skill: Squat Clean Cycling Technique Work: 10 minutes to work on breathing and positioning work for volume cycling. – Working on proper cycling, receiving the bar on the thigh before going directly to the ground, using our legs properly, breathing,… Read more »

Weightlifting: 5 complexes of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squats Starting at 60% of 1RM and building Conditioning: AMRAP 9 10 S2O 135/95 10 Med Ball Cleans 20/14 10 Deadlifts 135/95 10 Wall Balls 20/14 Workout… Read more »

Gymnastic Strength: Alt EMOM 12: Minute 1: 5-8 Strict HSPU Minute 2: 25 Hollow Rocks Strength – Supersetting strict HSPU with a ‘target’ number that should be modified based on the athlete’s ability. Scaling will go to 1 mat, pike… Read more »

Strength: Front Squat: 5×5 at 70%, 75%, 80%, 80%, 80% Rest 2 min Conditioning: 5RFT (12 min cap) 12 Alternating Pistols | Cossack Squat | Single leg squat to box 9 Dumbbell Push Presses (50/35 lbs) 6 DB Burpee Deadlift… Read more »

Come join us for Open Gym from 1000-1200!

Conditioning: Teams of 3 90/60 cal bike 60 box jump overs 24/20 60 power cleans 155/105 60 toes to bar 60 push jerks 155/105 90/60 cal bike 60 box jump overs 24/20 60 power cleans 135/95 60 toes to bar… Read more »

Strength: 4 giant sets of: A1) Back Rack Reverse Lunge 4×4/leg A2) Jumping Air Squat 4×12 A3) DB RDL 4×8 Strength – we’re going to be working on a giant set including a heavy lunge combined with an explosive movement… Read more »