• WORKOUT OF THE DAY- Thursday, August 14th
    posted August 14

    Thursday:

    For time:
    21-15-9
    Deadlift 225/155
    KB OHS 24/16kg (one in each hand)

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  • WORKOUT OF THE DAY- Monday, August 11th
    posted August 10

    Monday:

    A. 15 min to build to a heavy power clean and jerk

    B. For time:
    10 c&j (any type of clean, power or squat) 135/95
    10 pull up
    8 c&j
    10 pull up
    6 c&j
    10 pull up
    4 c&j
    10 pull up
    2 c&j
    10 pull up

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  • WORKOUT OF THE DAY- Wednesday, August 6th
    posted August 05

    Wednesday:

    For time:
    10-9-8-7-6-5-4-3-2-1
    Deadlift 70%
    stationary lunges (each leg = 20/18/16/etc) 25/15 dbs in each hand

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  • WORKOUT OF THE DAY- Tuesday, August 5th
    posted August 04

    Tuesday:
    7 rounds For load
    1 squat clean
    1 jerk
    10 back squats

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  • WORKOUT OF THE DAY- Monday, August 4th
    posted August 03

    Monday:

    5 rounds for time
    10 ring dips
    10 bent over barbell rows 95/65 (135/95 for advanced **)
    10 push press 95/65 (135/65 for advanced**)
    10 sdlhp 95/65 (135/95 for advanced**)

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  • WORKOUT OF THE DAY- Thursday, July 31st
    posted July 30

    Thursday:

    A. Deadlift
    65% 5r, 75% 5r, 85% AMRAP

    B. Partner wod:
    row 1 min on 1 min off x 10
    for meters

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  • WORKOUT OF THE DAY- Wednesday, July 30th
    posted July 30

    Wednesday:

    A. Bench Press
    3 sets of 10 reps at 60% rest 90 seconds between efforts

    B. For time:
    3 rounds
    10 KBS 32kg
    10 FS 165/120
    10 burpees (laterally over barbell)

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  • WORKOUT OF THE DAY- Tuesday, July 29th
    posted July 28

    Tuesday:

    For time:
    8 deadlift 155/115
    7 power cleans 155/115
    6 snatches 155/115
    8 pull ups
    7 ctb pull ups
    6 bar muscle ups (sub 6 more ctb pullups) (or just sub 21 pull ups total)
    6 deadlifts
    5 cleans
    4 snatches
    6 pullups
    5 ctb pull ups
    4 bar muscle ups
    4 deadlifts
    3 cleans
    2 snatches
    4 pull ups
    3 ctb pull ups
    2 bar muscle ups

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  • WORKOUT OF THE DAY- Monday, July 28th
    posted July 27

    A.Back Squats:
    3 sets of 10 reps at 60% Rest 90 seconds between efforts

    B. For time:
    7 hspu
    7 hang pow cleans 155/105
    8 hspu
    8 hang pow cleans
    9 hspu
    9 hang pow cleans
    10 hspu
    10 hang pow cleans

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  • WORKOUT OF THE DAY- Friday, July 25th
    posted July 24

    Friday:

    A. EMOM 10 min
    5 pull ups
    for load (use dumb bells) (strict for double star)

    B. 30 burpee box jump overs 24/20
    30 deadlifts 70% of 1RM (or estimate)
    30 burpee box jump overs 24/20

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