Workout of the Day

WEDNESDAY 181107

I. Warm-Up II. Strict Press -12 Minutes to Establish a 1RM *We are preparing to enter a strength biased cycle for the next few months – get in here and get your number today! III. “Mary” 20 Minute AMRAP -5… Read more »

TUESDAY 181106

I. Warm-Up II. 10 Minute EMOM Even Minutes:  3-5 Burpee Muscle Ups Odd Minutes:  15 KB RDL III. 3 Rounds, For Reps: 500m Row Max Push Ups* –Rest 1 Minute- *This is a 1 set effort.  If you come out of… Read more »

MONDAY 181105

I. Warm-Up II. Back Squat -20 Minutes to Establish a 1 Rep Max* *We are preparing to enter a strength biased cycle for the next few months – get in here and get your number today! III. “Spicy Annie” Double… Read more »

FRIDAY 181102

I. Warm-Up II. Complete, For Time: 5 Rounds: 10 Power Snatches 75/55 50 Double Unders (singles = 75 reps) Then… 5 Rounds 10 Toes to Bar (Hanging knee raise, flagpoles sub) 5 Shoulder to Overhead 165#/105# Level III = Rx… Read more »

THURSDAY 181101

I. Warm-Up II. “Active Recovery” 16 Minute EMOM Minute 1: :30 Supinated Bar Hang Minute 2: :30 Hollow Hold Minute 3: :30 Superman Hold Minute 4: :30 Assault Bike III. ROM WOD