Workout of the Day

Hero Weekend | Sunday May 26, 2019

WOD: Randy 75 Power Snatches @ 75/55 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Bonus: ROMWOD

Hero Weekend | Saturday May 25, 2019

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents…

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Hero Weekend | Friday May 24, 2019

For the next 4 Days we will be honoring American Hero’s by completing their WODs. Come in, wear red, white and blue, support, cheer and give your everything to these workouts. “Don’t let your mind control you. Control your mind.” ― Jocko Willink Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned…

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Thursday May 23, 2019

“Pay attention to what’s in front of you – The principle, the task, or what’s being portrayed.” – Marcus Aurelius Primer: Theraband Protocol Technique: 3 Rounds 10 Scap Pull Ups | 10 Ring Rows | 10 Second Static Hold On Rings + 10 Second Hold Bottom of Ring Dips | 10 Scap Push Ups +…

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Wednesday May 22, 2019

“Success is not the key to happiness. Happiness is the key to success” – Albert Schweitzer Primer: 2 Rounds: 2 Minute Cal Row | 10 Single Leg Deadlifts | 20 Empty Barbell GM’s | Active Spiderman Strength:4 Rounds odd: 3 Deadlifts (Climbing) even: 20 Shoot Thru’s Conditioning: “Rotation” AMRAP 13 60 Cal Row 50 T2B…

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Tuesday May 21, 2019

“Where the head goes, the body follows. Perception precedes action. Right action follows the right perspective.” – Ryan Holiday Primer: 3 Rounds: 10 Front Rack Lunges (5 per side) | 20M Crab Walk | 3 Wall Walks | 5 Arch Hollow to V-Up Technique: 2 x 3 Pause Front Squats | 3 Jumping Air Squats…

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Monday May 20, 2019

“You can’t do it until you believe you can.” Primer: 3 Rounds: 1 Strict Round of Cindy | 30 Second Samson Stretch | 30 Second Developing Country Squat Skill: 2×3 Tempo Back Squats | 3 Jumping Squats | Ankle Mobility Strength: Back Squat – Heavy Single 2×10 (Increase from last week) Conditioning: “Eight Count” –…

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Sunday Funday May 19, 2019

“You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney Conditioning 1: Teams of 3 – AMRAP 6 Ascending Ladder of Clean and Jerks / T2B: 10-11-12-13-14 etc Max Cals on the Rower On the start of the…

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Saturday May 18, 2019

“If you’re not where you want to be it’s because of something you are or aren’t doing.” Primer: 3 Rounds: 20 Seconds of each Samson Stretch | Ring Dips | 5 Scap Pull Ups + Strict Pull Ups | Overhead Squats | Jumping Squats | Strength: Front Squat – Heavy Single then 8@60%, 8@65% Conditioning:…

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Hero Friday’s | May 17, 2019

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived…

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