Daily Workouts

Work Out of the Day    EMOM x 10 minutes    Power Clean + 2 Hang Clean   Metcon   For time: 15 min time cap   9-15-21 Burpee Pull-up Power Clean 155/105   RX+ 125/185

Work Out of the Day Strength Power Clean 15 min to build to a heavy single Metcon “The Chief“ Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Each […]

Work Out of the Day 8 rounds for time: (4 rounds each) In teams of two: you go, I go (Each team mate completes full round then Switch.   10 Box jump Overs (24/20) 20 Wallballs (20/14) 10 Power Clean (155/105) 20 Wallball 10 Box jump overs   RX+ 30/20, 205/125

Work Out of the Day EMOM x 10 min (Build to max) 0-3 min- 3 Thruster 4-7 min- 2 Thruster 8-10 min 1 Thruster Metcon For time: 30 Thruster (75/55) 15 foot Rope climb, 3 ascents 20 Thruster  15 foot Rope climb, 2 ascents 10 Thruster  15 foot Rope climb, 1 ascents

Work Out of the Day 0:00:15:00 “Diane”  For time: 21-15-9 Deadlift 225/155 Handstand Push-up 15:00- 25:00 For time: 21-15-9 Push Jerk 135/95 Toes to bar Post to Wodify

Work Out of the Day “Candy” 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats Post to Wodify.com

Work Out of the Day Strength Build to a heavy 3 rep Deadlift (15 min) *Heavy is not a Max. Build to a challenging load-form should not break down. Metcon 10! 10-9-8-7-6-5-4-3-2-1, reps Deadlift (225/155) Box jump x 2 (24/20) Post to Wodify

Work Out of the Day Shoulder Press 5-5-5-5-5, reps Metcon 3 rounds for time: 10 Strict HSPU 21 KB Swings 50′ HS Walk 21 Toes to bar Mid Line (Optional) 3 rounds 20 Hip extensions :15 L-sit hang Post to Wodify

Work Out of the Day Strength  EMOM x 4min Snatch 1.1.1 EMOM x 4min Snatch 1.1 EMOM x 4min Snatch 1RM Performace AMRAP in 12min 30 Cal Bike/Row 30 Snatch 115/75 30 Burpee Pull-ups (RX+ 135/95, Ring Muscle Ups)

  Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of […]

  Work Out of the Day Performance  4 rounds for time: 50 Double-unders 15 Deadlifts 185/125  15 HSPU Fitness 4 rounds for time: 100 Singles 25 KB Swings 15 Push-ups