Category Archives: Workout of the Day

Tuesday May 30, 2017

by Kristen May 30, 2017

Strength: with a running clock 5 mins to work to a heavy Front Squat 5 mins to work to a heavy OHS 5 mins to work to a heavy Snatch Balance 5 mins to work to a heavy Front Squat Wod: 15 OHS 135/95 15 Burpees 15 Front Squats 135/95 15 Burpees 15 Squat Cleans […]

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Friday May 26, 2017

by Kristen May 26, 2017

31 Heroes Teams of 2 31 min amrap 8 thrusters 155/105 6 rope climbs 11 box jumps 30/24 Continuous 400m run w/sandbag One person runs while the other works on the thrusters, rope climbs and box jumps. Once the runner is back switch

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Thursday May 25, 2017

by Kristen May 25, 2017

Back Squat 20 minutes to establish a 1 rep max Pull ups Max reps of unbroken For Time: 30 power cleans 185/115 30 burpees over bar 30 calorie row

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Wednesday May 24, 2017

by Kristen May 24, 2017

Clean & Jerk 30 min to establish a 1 rep max 10 min amrap 5 front squats 135/95 5 handstand push ups

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Tuesday May 23, 2017

by Kristen May 23, 2017

Banded Deadlift Work up to a heavy double 4 rounds 500m row 400m run 30 spread eagle sit ups

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Monday May 22, 2017

by Kristen May 22, 2017

Back squats 3×6 The Chief 5 rounds 3 min amrap 3 power cleans 135/95 6 push ups 9 air squats 1 minute rest between rounds

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Friday May 19, 2017

by Kristen May 19, 2017

For Time: 30 kb swings 70/55 30 burpees 15 overhead squats 115/80 600m run 15 overhead squats 30 burpees 30 kb swings

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Thursday May 18, 2017

by Kristen May 18, 2017

Fight Gone Bad Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20″ box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories) 1 minute each movement for max reps; rest 1 minute between rounds 5 rounds not for Time 5 strict […]

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Wednesday May 17, 2017

by Kristen May 16, 2017

6 min EMOM 1 squat clean @90% Rest 4 minutes 6 min EMOM 1 squat clean & jerk @90% Rest 4 minutes 30 bar muscle ups Or Chest to bar pull ups Tabatas 8 rounds Alternating movements Front squats 115/80 Toes to bar 20 seconds of work; 10 seconds of rest

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Tuesday May 16, 2017

by Kristen May 16, 2017

For Time: 21 hang power cleans 135/95 21 burpees over bar 100 double unders 15 hang power cleans 15 burpees over bar 75 double unders 9 hang power cleans 9 burpees over bar 50 double unders Deadlift Build to a heavy set of 5

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