Workout of the Day

Strength A) 4×3 Front Squat B) Strict Press: 1×3 @70, 1×3@80, 1×3+@90   Conditioning 12:00 AMRAP of: 500M Row 10 Push Press 115/75 1 Legless Rope Climb

Barbell 5×1 Jerk   Conditioning A) “Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs   B) “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push… Read more »

Strength A) 4×8 Good Morning B) Bench Press: 1×3 @70, 1×3@80, 1×3+@90 Conditioning 5 RFT: 10 Power Cleans, 135/95 10 Burpees

WOD 6/6/16 Strength A) 4×5 weighted pull-up B) Back Squat: 1×3 @70, 1×3@80, 1×3+@90 Conditioning For time: 18-15-12 of: Calorie Row Power Snatch, 95/65 Directly into… 18-15-12 of: TTB OHS, 95/65

Barbell 5×1 Hang Clean   Conditioning 5k Partner row in 1:30 sec intervals

Strength A) 4×8 Good Morning B) Bench Press: 5@65%, 5@75%, 5+@85% ** Use 90% of your max plus 10# as your working weight if no misses in previous weeks   Benchmark Option A: “Jack” AMRAP 20min of: 10 Push Press,… Read more »

Strength 4×8 Dip 4×5 Deadlift @ 70%   Conditioning (20 min cut) 3 RFT: 500m Run 25 V-Ups 15 Power Cleans, 135/95

Barbell 5×1 3 Position Clean and 1 Jerk Benchmark “Jeremy” 21-15-9 Overhead Squat, 95/65 lbs Burpee “Fran” 21-15-9 Thruster Pull Up  

Strength A) 4×20 Back Extensions B) 4×5 Bench Press @ 70% of max   Conditioning 3 Rounds: 21 Calorie Row 15 Shoulder to Overhead, 155/105 9 Box Jumps, 30/24

Barbell 5×1 3 Position Snatch at 80% of max for complex   Conditioning 20 min AMRAP of: 100′ HS Walk -then with remaining time… 10 KB Snatches 53/35 10 Goblet Squats 53/35 50 Double Unders