Workout of the Day

Thursday, April 21st

Skill work: KB and DB Snatch Skill – we’ll be working on both the DB and KB snatch today. Primary focuses will be: Dumbbell snatch – working on keeping torso up, utilizing hip drive, transitioning mid air, breathing at the… Read more »

Tuesday, April 19th

Conditioning: In 30 minutes: 2000 row 150DU/300SU 100 Bar Facng Burpees In remainder: Build to a heavy 1RM Hang Squat Clean Today’s workout is a grinder and the burpees will be a mental battle as much as a physical. We’re… Read more »

Monday, April 18th

***Murph Prep #2! Bring your vest!*** Gymnastic Strength: Strict Pull-Ups 10/8/6/4/2 Pull ups – we want to increase the challenge for those scaling, so reduce the amount of bands that we used on the max test. The sets do not… Read more »

Sunday, April 17th

Hero WOD: Hotshots 19 6 RFT 30 air squats 19 Power Clean (135/95) 7 strict pull ups 400m run Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June… Read more »

Thursday, April 14th

Skill day: 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… Read more »

Tuesday, April 12

Weightlifting: Touch-n-Go Power Snatch 5×5 Weightlifting: We’re going to build across the 5 sets today and work on cycling a snatch that is a little heavier than we’re used to doing in a workout. All reps must be touch and… Read more »