Workout of the Day

Friday, July 29th

Gymnastic strength: 4 Supersets Strict HSPU to failure Standing Plate Front Delt Raise – 6-8 reps 25/15 Rest 2 min Strength: we’re going to form failure on our strict HSPU today. Scaling to 1 mat, pike push ups on box/floor,… Read more »

Tuesday, July 26th

Conditioning: 2RFT (30 min cap) 1000/800 Meter Row 800 Meter Run 40 Alternating Pistols Squats | Goblet Cossack Squats 44/26 | Single Leg Squat to box 20 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups Workout – we have a relatively longer… Read more »

Monday, July 25th

Strength: 4 Supersets Bench Press – 10 reps at 55-60% Max Push Up Position (bottom) plank hold) Rest 90s Strength – superset our classic bench press with a bottom of push up position hold, chest about 1″ off the ground…. Read more »

Sunday, July 24th

Hero WOD: Hero WOD: Hammer 5 Rounds For Time 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pull-Ups 90 seconds Rest U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,… Read more »

Friday, July 22nd

Conditioning: For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 10 Bar Facing Burpees 10 Power Snatch 95/65 10 Box Jump Overs 24″/20″ Cash Out: 800m run Core – Barbell Rollouts 3×8-10

Thursday, July 21st

Skill: Kipping/Butterfly Pull Ups Skill Work For those with butterfly – Every 30s for 8 minutes – 5 butterfly pull ups. For those working on the butterfly, we will work on single leg assisted butterfly and kicking drills. For those… Read more »