Workout Of The Day

  • Friday 9/22/17

    A) 4x 1 Power Clean + 1 Hang Squat Clean @70% of 1RM

    B) Team Series WOD #1

  • Thursday 9/21/17

    A) 4x 3 Snatch Grip Push Press + 1 OHS @ 75% of 1RM

    B) For TIme

    9-15-21

    OHS (95/65)

    Box Jump (24/20)

    Pull-ups

  • Wednesday 9/20/17

    A) Deadlift: 5x3 @ 80% of 1RM

    B) For Time (Cap is 20 min)

    26 Deadlifts (BW)

    then 

    10 Rounds

    5 HSPU

    15 Double Unders

    then

     13 Squat Cleans (BW)

  • Tuesday 9/19/17

    A) Jerk: 5x3, climbing

    B) Every 4 min or 16 mins (4 sets)

    200m Run

    5 L-arm OH Lunges (53/35)

    5 R-arm OH Lunges

    15 KBS

    10 Ring Dips

  • Monday 9/18/17

    A) Front Squat: Find 1 RM

    B) AMRAP 5

    6 T2B

    6 Left-arm DB Thrusters (50/35)

    6 Right-arm DB Thrusters

    Rest 2 mins

    AMRAP 5

    6 T2B

    12 Single arm DB Thrusters (50/35)

  • Sunday 9/17/17

    For Time

    1000m Row 

    then

    5 Rounds

    1 Rope Climb

    7 MB Cleans (20/14)

    14 Russian Twists w/MB

    14 Superman Back Extensions

    7 Burpees

    then 

    1.5 Mile Bike

  • Saturday 9/16/17

    "Fatal Forty"

    For Time

    200m Run (and after each movement)

    40 Wall Balls (20/14)

    40 Hang Cleans (95/65)

    40 Pull-ups

    40 Deadlifts

    40 Push-ups

    40 Box Jumps (24/20)

    40 KBS (53/35)

    40 T2B

    40 Air Squats

    40 Hang Snatches

    40 Double Unders

    40 Sit-ups

    40 Burpees


  • Friday 9/15/17

    A) Push Jerk: Find a 5RM

    B) 3 RFT

    15 OHS (95/65)

    7 Ring Dips

    15 Push Press

    1min Plank

  • Thursday 9/14/17

    A) Deadlift: 5x5 @ 75%of 1RM

    B) "Power Simulator"

    For Time

    3-6-9-12-9-6-3 Power Cleans (135/95)

    10-20-30-40-30-20-10 Double Unders


  • Wednesday 9/13/17

    A) Front Rack lunges: 5x5, climbing

    B) "Cindy XXX"

    AMRAP 20

    10 Pull-ups

    20 Push-ups

    30 Air Squats

    15 Pull-ups

    30 Push-ups

    45 Air Squats

    20 Pull-ups

    40 Push-ups

    60 Air Squats

    25 Pull-ups

    50 Push-ups

    75 Air Squats

    30 Pull-ups

    60 Push-ups

    90 Air Squats

  • Tuesday 9/12/17

    A) Back Squat: Find a 1 RM

    B) 4x AMRAP 3

    4 HSPU
    6 Slam Balls (40/20)
    8 KB Snatches (53/35)
    16 DU's (24 Single Unders)

    *Rest 1 Min Between AMRAPs

  • Monday 9/11/17

    "Always Remembered"

    2001m Row

    then

    4 Rounds

    9 Rope Climb

    11 Bear Complex (135/95)

    then

    2977m Row

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