Workout of the Day

082818

STRENGTH/ SKILL: 8 mins to build to a moderate- heavy hang clean. Against a 16 min clock, for time: 100 double unders 75 wall balls 50 pull ups 100 double unders *with the remainder of the 16 mins, build to… Read more »

082718

STRENGTH: 10 mins to build to a TNG set of 5 deadlifts 3RFT: 400m run 15 deadlifts 50/ 35kg 15 push press

082418

STRENGTH: 4 rds 10 barbell rows (supinated grip) 5/5 DB/ KB kneeling press @30X1 3 rounds: AMRAP 3 plate GTO 20/ 10kg -REST 30s- AMRAP 3 3/3 db hang power clean and press 50/35 6 T2B -REST 30s-

082318

STRENGTH: Back squat 5 mins to find heavy set of 8 then… E2MOM 10: 6 back squats at heavy 8 weight AMRAP 25 12 HRPU 12 sit ups 12 step lunges 200m run

082218

3 rounds: 1m hs hold/ partner hs balance 1m assisted pistols/ high step ups 30s hollow 30s Superman Rest 1m 7RFT: 100m run 10 box jumps 100ft kb FR walk 53/35#

082118

STRENGTH: Clean complex Fitness- E2MOM 10: 3 DB hang squat cleans + 3 front squats *build across Competition- EMOM 10: 2 hang squat cleans + 1 front squat *build to a heavy set AMRAP 10 200m run 8 hang squat… Read more »

082018

Partner WOD, for time: – 1 mile run – 3x: 50 K2E 50 plate GTO 20/ 10kg – 1 mile run *divide reps evenly, one person working/ resting at a time.

081718

4RFT: 400m run 10 push jerks 60/ 40kg 10 lateral bar burpees 10 HSPU *30 min time cap

081618

STRENGTH: 4 rds: 8 deadlifts w/ 3s neg 8 db bench press w/ 3s neg AMRAP 9 16 dbl KB DL’s 24/ 16kg 12 HRPU 8 dbl Russian swing

081518

EMOM 20 Min 1: 8 SDHP 35/ 25kg + max burpees for remainder of minute Min 2: 8 hang cleans + max burpees for remainder of minute Min 3 8 hang snatch + max burpees for remainder of minute Min… Read more »