Workout of the Day

Aug
14
Workout of the Day

W- 8/15/18
1-
Back Squat 5x3 @80%
2-
4 Rounds for time
300 Meter Run
20 Overhead Squats 95/65
5 Burpee Ring Muscle Ups

Conditioning Class

W-8/15
30 AMRAP (w Partner, Follow the leader, I go you go through each movement)
10 Ski Cals
10 KBS
10 Bike Cals
10 Ball Slams
10 Row Cals
5 Sand Bag/Dball Over Shoulder
100M Sprint


Aug
13
Workout of the Day

T- 8/14/18
1-
20 Rounds (alternating rounds w/ partner)
10 GHD Situps
300/250 Meter Row

Conditioning Class
1-
20 Rounds (alternating rounds w/ partner)
10 GHD Situps
300/250 Meter Row


Aug
12
Workout of the Day

We are a week late for the date of doing the 31 Heroes Workout. But, we are never to late to honor those who sacrificed everything for our freedom. The 31 Heroes Project was created to support the families of these Heroes. Please click HERE to support.

M- 8/13/18
1-
In teams of 2, complete the following
AMRAP 31
8 Thrusters (155//105)
6 Rope Climbs
11 Box Jumps (30/24)
*Partners alternate work on the above rounds
w/ a 400m Bumper Plate (or Sandbag) Run (45/25)
-pick up where YOU left off

Conditioning Class

M- 8/13
12 AMRAP
10/8 (RD 1 SKI RD 2 Runner RD 3 Bike)
5 KB Clean + Push Press Left Arm
5 KB Clean + Push Press Right Arm
X 3 Sets
- 3:00 Rest Between Sets


Aug
11
Workout of the Day

SU- 8/12
AMRAP x 15
16 Lateral Box Step over
300/250M Row
Rest 5:00
AMRAP X 15
8/8 Bulgarian Split Squat
300/250M Ski


Aug
10
Workout of the Day

S- 8/11/18
1-
Team of 4
3 Rounds For Time:
15 Clapping Pushups/Pair
15 Synchro T2B
15 Synchro Goblet Squats 70#/55#
800 Meter Run together
2 Rounds of above
800 Meter Run together

Conditioning Class

SA- 8/11
2 RFT w/ Partner
400M Run
150 DUs
400M Run
100 KBS
400M Run
50 DB Squats
**Run together/ split reps


Aug
10
Workout of the Day

F- 8/10/18
1-
Final Games Wod
5 Legless Rope Climbs
40 Thrusters #95/65
Dball 100yrd Carry on Chest 100/70
2-
12 OTM
E- Triple Under Attempts or D/U 30s
O- HS Obstacle (3-4 Obstacles setup)

Conditioning Class

F- 8/10
10 sets for Time:
200 Meter Run
10 ALT DB Snatch #heavier
:60 rest after each round
Once Complete, rest 2:00
100/70 Cal Bike Finish


Aug
08
Workout of the Day

TH- 8/9/18
1-
On a Running Clock 0:00-8:00
12-9-6
Snatch #135/95
Bar Muscle Ups
1:00 Rest
9:00-17:00
21-15-9
Snatch #85/55
Chest to Bar Pullup

Conditioning Class

TH- 8/9
50-40-30-20-10
Bench Jump Overs
GHD Situps
Cal Row or Ski (choose one and stay)


Aug
08
Workout of the Day

TH- 8/9/18
1-
On a Running Clock 0:00-8:00
12-9-6
Snatch #135/95
Bar Muscle Ups
1:00 Rest
9:00-17:00
21-15-9
Snatch #85/55
Chest to Bar Pullup

Conditioning Class

TH- 8/9
50-40-30-20-10
Bench Jump Overs
GHD Situps
Cal Row or Ski (choose one and stay)


Aug
07
Workout of the day

W- 8/8/18
1-
1 Rep Max Strict Press
2-
5-8-13
Parralette HSPU
Deadlift 315/225
+
90 ft Double KB OH Lunge #35/25
3-
Mile Cool Down Run

Conditioning Class

W - 8/8
E2MOM X 5 Sets
12 DB Front Squats
200/150M Run
- Rest 3:00 after sets
E2MOM X 5 Sets
200/150M Run
7 Burpee Deadlifts
- Rest 3:00 after sets
3 RFT
12 DB Squats
7 Burpee Deadlifts
200/150M Run


Aug
06
Workout of the day

T- 8/7/18
1-
1 Rep Max Back Squat
2-
35/30 Cal Ski/ Row
25 Burpees to 6 inch Target
40 DB OHS
45 Pistols
25 Box Jumps Overs 30/24
100y Plate Push

Conditioning Class
AMRAP x 30
.8 Mile Bike
10 SA Clean & Jerk -R
10 SA Clean & Jerk -L
15 Box Step overs -1 DB
10 walking lunges -DB R
10 walking Lunges -DB L


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