Workout of the Day

#244 Wednesday 6.24.2015

A. 5×3 OHS B. Tabata – Full 8 Rounds (4 minutes) at each station Deadlifts @ 185 / 135 Boxjumps @ 24/20 Wallball @ 20/14 Double Unders * Bonus * Pull Up Progression Part 1 – 30 Second Hold Part 2 – 20 Second Hold Part 3 – 10 Seconds

#243 Tuesday 6.23.2015

A. 7×2 Cleans B. 15 Minute EMOM 5 Thrusters @ 75 / 55 5 Pull Ups 5 Burpees (All are to be done in the same minute. If you don’t finish in the minute use the next minute as rest.) Goal is to miss zero reps

#242 Monday 5.22.2015

A. 20 Minutes to Find a 1RM Backsquat B. 15 Minutes to Find a 1RM Front Squat C. 1 Mile Run

#241 Sunday Funday 6.21.2015

Partner WOD 1 A. 10 Minute AMRAP 2000m Row then AMRAP of T2B with remaining time B. 10 Minute AMRAP 5-10-15-20-25-30 etc of Double Unders Push Ups Air Squats

#240 Saturday 6.20.2015

A. 1000M Row at Conversational Pace B. Jerk Complex – 15 Minutes to Work Up To A Heavy Single (Push Press, Push Jerk, Split Jerk) C. 20 Minute EMOM 1. 4 Pendlay Row 2. 6 C2B Pull Ups (Work on them being unbroken. If you don’t have C2B work on Pull ups, if you don’t…

Read More →

#239 Friday 6.19.2015

A. Pull Up Progression Review of Part 1,2 & 3 B. 4x250m Row 90 Seconds Rest (Pull hard and fast) C. 4 RFT 400M Run 20 Front Rack Lunges 95/65 60 second rest after each round completed

#238 Thursday 6.18.2015

A. Pull Up Progression Pt 3 B. 8×3 Clean and Jerk (Touch and Go) C. 5 x 1 Minute AMRAP Thrusters @ 105 / 65 (Unbroken, if you put the bar down that is your score) *Bonus* 400M of Farmer Carries with 53/35 in each hand

#237 Wednesday 6.17.2015

A. Pull Up Progression Review of Pt 1 and 2 B. 3×1-5 Snatches C. 12 Minute EMOM 1. 8-12 T2B (unbroken) 2. 5 Deadlifts 3. 25 Seconds of Double Under Practice

#236 Tuesday 6.16.2015

A. Pull Progression Pt 2 B. Squat Clean 8×2 C. 10,9,8,7,6,5,4,3,2,1 Power Cleans @ 205 /145 HSPU

#235 Monday 6.15.2015

A. Pull Up Progression Part 1 B. 5×3 OHS C. 9 Minute AMRAP 6 Push Press @ 115 / 75 8 Burpees 10 V Ups

Back to Top