Workout of the Day

Skill Thursday – Bar Muscle Up Utilize a 20 minute clock – athletes that have BMU can accumulate on their own, but should work on trying to catch the turnover higher instead of on the sternum. Athletes do not can… Read more »

Strength: Tempo Deadlift – E2MOM 12, 4 deadlifts at 70% of 10RM Every 2 minutes perform 4 deadlifts at 5051 tempo (5 second ascent, 5 second descent, 1 second pause at top). Deadlifts – we’re going to work on maintaining… Read more »

Skill: Strict Pull Ups: EMOM 8 – 50% of max strict pull ups Skill – working on pulling strength here with 8 sets every minute. We want to use the exact same band set up we used for our max… Read more »

Strength: 2 Second Pause Back Squat – 4×3 @ 80% Strength – focus here on control, staying braced in the pocket, and not bouncing to gain momentum to come back out. % based off 10RM. Conditioning: For 3 cycles: AMRAP… Read more »

Hero WOD: Zachary TellierFor time10 burpees10 burpees25 push ups10 burpees25 push ups50 lunges10 burpees25 push ups50 lunges100 sit ups10 burpees25 push ups50 lunges100 sit ups150 air squats

Partner WOD: Teams of 3: 40 min capPartner A: 400m runPartner B: AMRAP5 strict pull ups10 Hang Power Clean 115/8515 Box Jump 24″/20″20 Sit UpsPartner C: 10,000/8,000m row Note: Partners will switch as soon as the runner comes back in…. Read more »

Strength: Strict Pull Up – Max Rep Test WOD: AMRAP 10:5 Snatch 135/953 Bar Muscle Ups10 Wall Balls 20/14Rest 3 minutesAMRAP 108 Snatch 115/758 C2B Pull Ups15 Wall BallRest 3 minutesAMRAP 1010 Snatch 95/6512 Pull Ups20 Wall Balls Note: 3… Read more »

Strength: Thruster Technique Work:10 minutes to work on positioning, mobility, and breathing technique. WOD: “Jackie’s” best friend1000m Row50 Thrusters 45/3530 push ups Note: After our technique work, we’ll be performing classic “Jackie” except with push ups instead of pull ups… Read more »

Strength: Back Squat – 10 Rep Max Test WOD: 5 Rounds (FGB style)60s Assault bike60s KBS 53/3560s DB Push Press 35/2060s rest Note: Score is total reps performed over all 5 rounds. This can accommodate class size of 16 –… Read more »

Strength: 6 Complexes: 70-80% 1RMClean Lift OffClean Pull2x Power Clean WOD: For Time: 15 min cap15 Power Clean 155/10520 TTB30 Box Jump 24/2012 PC16 TTB24 Box Jump9 PC12 TTB18 Box Jump6 PC8 TTB12 Box Jump3 PC4 TTB6 Box Jump Note:… Read more »