Workout of the Day

WOD 3/18/20

STRENGTHOn the 4:00 x 5 Rounds:3 Unbroken Sets (9 Reps Total)1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean CONDITIONINGOn the Minute For as Long as Possible:7 Thrusters (75/55)7 Pull-ups7 Burpees*After 10 Rounds: Add (1) Rep to Each Movement… Read more »

WOD 3/17/20

Midline3 Giant Sets:10 Rower Pike Ups30 Hollow Body Scissor Kicks50′ Quadruped CrawlRest 2 Minutes Between Sets STIMULUS CONDITIONINGEvery 3:00 x 6 Rounds:21/15 Calorie Bike Erg30 Double Unders3 Power Snatches*Build in Power Snatch Weight

WOD 3/14/20

CONDITIONINGTeams of 3For Time (30 Minute Cap):75 Power Snatches (95/65)75/50 Calorie Row 50 Power Snatches (115/85)50/35 Calorie Row 25 Power Snatches (135/95)25/20 Calorie Row 15 Rope Climbs (15′) 25 Power Snatches (135/95)25/20 Calorie Row 50 Power Snatches (115/85)50/35 Calorie Row… Read more »

WOD 3/12/20

STRENGTHFront Squat7 Sets of 1:5-Pause Front SquatSet 1: 50%Set 2: 55%Set 3: 60%Set 4: 65%Sets 5-7: 65-75%The 5 pauses take place for 2 seconds each at the following locations:Quarter SquatParallelBelow ParallelParallelQuarter SquatThese percentages are based on your 1RM Front Squat… Read more »