Workout of the Day

Conditioning: 5RFT 400m Run 15 Wall Balls 30 DU/60 SU 15 Wall Balls Workout – Shooting for the 15-20 min range on this one. Wall Balls are broken up to a set that we should be attempting unbroken every time,… Read more »

Weightlifting: Push Jerk Technique Work: 5 sets1 Push Jerk w/ 3 second pause in dip and in catch1 Push Jerk w/ 1 second pause in dip1 Push Jerk Weightlifting: Today we are going to focus on positioning in both the… Read more »

Skill work: Kipping Pull Up – Spend 10 minutes on kipping drills, working on the hollow swing, hip drive, regular kip, and butterfly for both pull ups and C2B (based on athlete).Then:EMOM 5 – 10 Kipping Pull Ups or drills… Read more »

Hero WOD: Bradshaw 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225/155 lbs 12 Pull-ups 24 Double Unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th… Read more »

Partner WOD (teams of 2) In Teams of 2: (30 min cap) 3 Rounds Partner 1: 20/15 Cal Assault Bike Partner 2: 16 Devil’s Press 50/35 Rest 90s 3 Rounds Partner 1: 300/250m Row Partner 2: 25 Wall Balls 20/14… Read more »

Strength: Stamina Squatting. EMOM 11: Minute 1,2,3 5 Back Squats at 60% of 1RM. Minute 4 rest/weight change. Minute 5, 6, 7 5 Front Squats at 50% of 1RM. Minute 8 rest/weight change. Minute 9,10,11 5 Overhead Squats at 40%… Read more »

Conditioning: For time: Run, 1 mi — then — 3 rounds of: 6 Turkish Get-ups, 53/35 lbs 10 Russian Double Kettlebell Swings, 53/35 lbs 25 AbMat Sit-ups — then — Row, 2000/1600 m Today’s workout will focus primarily on a… Read more »

Weightlifting: Death By” – Power Clean : 1 rep + 1 rep / 1 minDeath By Power Clean With a continuously running clock perform: 1 Power Clean, 185/135 lbs in the first 1 min, 2 Power Cleans, 185/135 lbs in… Read more »

Gymnastic Strength Test: Strict HSPU/Z-Press, AMRAP in 3 minutes. Rest 3 minutes. Kipping HSPU/Lighter Z-Press, AMRAP in 3 minutes. Gymnastics: We will be base-lining our strict and kipping pressing strength/capacity today to retest in 12 weeks. Strict HSPU must be… Read more »

Strength: Thruster – in 15 minutes find a 1RM thruster, then drop and perform 2×3 at 75%. We’re pushing our comfort zone out a little with finding a 1RM thruster. Afterwards, we’ll drop to 75% and perform 3 thrusters to… Read more »