Workout of the Day

FRIDAY 170630

I. Warm-Up II. Partner WOD Friday Teams of 2 Complete the Following For Time: Part A 1500 meter Row* (Alternate Every 250 meters) *One person rows, 1 person hold 225#/155# (185#/125#, 135#/85# Barbell) Once Part “A” is complete move to…. Part… Read more »

THURSDAY 170629

I. Warm-Up II. 21,18,15,12,9,6,3 Reps For Time -Box Jump Overs 24″/20″ -Right Arm DB/KB Single Arm Push Press*  -Left Arm DB/KB Single Arm Push Press* *1 DB/KB per athlete – athletes choose weight Level III = Rx Level II =… Read more »

MONDAY 170626

I. Warm-Up II. EMOM x 10 -1 Bear Complex* *1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Behind the Neck Press III. AMRAP 10: 1 Bear Complex 10 Handstand Push-ups* *HSPU scaling… Read more »

FRIDAY 170623

  I. Warm-Up II. Spend 10 Minutes Working on a Gymnastics GOAT!  Pick One: -Pull-ups *(strict, kip, butterfly) / Dips / L-Sit / Muscle Up / Handstands / Handstand Push-ups / Knees to Elbow / Toes to Bar / Hollow… Read more »

TUESDAY 170620

I. Warm-Up II. “Nicole” 20 Minute AMRAP: Run 400 meters Max Pull-ups Level III = Unassisted Pull-ups Level II = Band Assisted – 15 Reps MAX each round Level I / Get Fit = Jumping Pull-ups – 20 MAX each round… Read more »

MONDAY 170619

I. Warm-Up II. Deadlift 5-3-3-2-2-2-1-1-1 reps *Should be HEAVY!  Take your time, increase each set, and set a new PR. III. Complete the Following For Time: 100 Burpees* *Show up, fall down, get up, repeat.  Don’t be a sissy.  YOU… Read more »