Workout of the Day

WOD 8/3/19

Conditioning (Cap 25:00) “Heartburn” 1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test” 1 Round of “BBT”: 7 Thrusters 7 Pull-Ups 7 Burpees Barbell Pounds – 75/55

WOD 8/2/19

Muscle Snatch EMOM 5: 3 Muscle Snatch Squat Snatch Stamina EMOM x 5: 5 “Touch and Go” Squat Snatches Same load across all sets. Conditioning (Cap 17:00) 5 Rounds: 10 Power Snatches 10 Box Jump Overs (30″/24″) Barbell Pounds –… Read more »

WOD 7/31/19

Strength:Deadlift Stamina Not for Time:3-6-9-12-15: Unbroken Deadlifts (60%)After each set, 30% of our Max Strict HSPUConditioning3 Rounds:800 Meter Run100 Double-Unders21 Dumbbell Push PressesBarbell Pounds – 50’s/35’s

WOD 8/1/19

Benchmark: “Fight Club”3 Rounds for Reps in 17 minutes1:00 Thrusters (95/65 lb)1:00 Power Cleans (95/65 lb)1:00 Box Jump-Overs (24/20 in)1:00 Pull-Ups1:00 Assault Bike Cals1:00 RestMidline27-24-21-18Sit Ups:45 Light Bike or Row

WOD 7/30/19

StrengthFor Time, with a 9:00 Time Cap:50 Power Cleans*On the Minute – 2 Bar Muscle-UpsBarbell – 185/135 lbConditioning”On the 5:00″ x 3 Rounds:21/15 Row 15 Toes to Bar9 Dumbbell Burpee Box Step OverDumbbells – 70’s/50’sBox – 24″/20″

WOD 7/29/19

Odd Object (15:00 Cap) 400M Farmers Carry 400M Run Rest 2:00 200M Farmers Carry 200M Run Conditioning AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower Max Overhead Squats Barbell – 95/65 lb Rest 3:00 AMRAP 3:00 18/13 Calorie… Read more »

GoFit 7/29/19

AMRAP 3:0018/13 Calorie Row18 Lateral Burpees over RowerMax Air SquatsRest 3:00AMRAP 3:0015/11 Calorie Row15 Lateral Burpees over RowerMax Air SquatsRest 3:00AMRAP 3:0012/9 Calorie Row12 Lateral Burpees over RowerMax Air Squats