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Workout Of THE Day-2/27/2017

WOD: Part 1: 1K Row, 100 Air Squats, 1K Row Part 2: Finisher: 400m Farmer’s Carry (1.5pd/1pd) STRENGTH: Part 1: 5×5 KB Side lunges 5X10 Stiff leg DL Part 2: 16 Min EMOM M1 – 10 Burpees M2 3 Squat cleans 225/165    Read More →

Workout Of THE Day-2/26/2017

WOD: Part 1: Squat Snatch 3×3 @ 75% 1RM Part 2: Every 2 mins for 5 Rounds: 3MU, 10 Bar Facing Burpees, Max Rep Squat Snatch (135/95) in remaining time. Rest 1 min btw rds    Read More →

Workout Of THE Day-2/25/2017

WOD: Part 1: In 12 mins: work to heavy hang clean triple Part 2: 3RFT: 500m Row, 8 Hang Power Clean (185/125), 16 C2B, 32 Abmat Sit-ups OLYMPIC LIFTING: Part 1: Clean and Jerk – Rising Bar, three attempts per weight Part 2: Front Squat 3×3... (more...)

Workout Of THE Day-2/24/2017 OPEN 17.1

Workout 17.1 For time:      (Time cap: 20 minutes)   10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50... (more...)

Workout Of THE Day-2/23/2017

WOD: Part 1: 12 mins: Establish max height box jump Part 2: 12 min AMRAP: 9 Box Jumps (30/24), 6 KB Cleans (1.5pd/1pd), 3 KB Push Press OLYMPIC LIFTING: Part 1: Full Snatch 3 attempts per weight Part 2: Max Overhead Squat    Read More →

Workout Of THE Day-2/22/2017

WOD: Part 1: Muscle Up progressions Part 2: For time: 100cal Row, 50 Burpees to Target (6”), 20 Bar MU STRENGTH: Part 1: 5X5 DB Plank + Press 5X10 Hang snatch pulls, use straps if available Part 2: 15 -12 – 9 – 6 – 3 Power... (more...)

Workout Of THE Day-2/21/2017

WOD: Part 1: HSPU Progressions Part 2: “Diane” 21-15-9 Deadlift (225/155), HSPU OLYMPIC LIFTING: Part 1: Behind neck press in Full Snatch Position 5×2 at 50% Part 2: Press in Full clean position 5×2 at 50% Part 3: Behind neck... (more...)

Workout Of THE Day-2/20/2017

WOD: Part 1:  22 Min AMRAP: 42 DU’s 30 Wallballs  (20/14) 18 C2B Pull-ups 6 Squat Cleans (185/125) Part 2: 4 Supersets: 8 Barbell Glute Bridge 90 Sec Plank Hold 20 Medball Tosses (20/14) STRENGTH: Part 1: Front squat 4X6 – 3 Sec down... (more...)

Workout Of THE Day-2/19/2017

WOD: Part 1: Split Jerk 5×2 @ 80% Part 2: 15 min EMOM: min1: :30 sec S2O (95/65), min2: 3 Rope Climbs, min3: Shuttle Run    Read More →

Workout Of THE Day-2/18/2017

WOD: Part 1: Deadlift 1RM Part 2: Relay Style w/ a partner: 4 Rounds each: 7 Box Jump Overs (30/24), 14 T2B, 21 Cal Row OLYMPIC LIFTING: Part 1: Hang Clean to MAX Part 2: Strick Press to MAX  Read More →

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