Workout of the Day

Saturday 160430 – Beginner

Skill Cycling Power Cleans Hero WOD Partner “Wittman” 7 rounds for time of: 15 Kettlebell Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps with Step Down (24/20) *25 Minute Time Cap. Partition reps with partner as desired. 7 rounds… Read more »

Saturday 160430 – Experienced

Strength In 10 minutes: work up to a heavy single Strict Press, not necessarily a 1 RM. Strict Press 4-6×1; across at 75-80% heavy single from above. Conditioning/Sprint Effort 5 rounds for times of: 200’ Shuttle run 12 Thrusters (95/63)… Read more »

Friday 160429 – All Levels/Beginner

Olympic Weightlifting 30 minute EMOM: 1 Snatch* *Newer athletes that cannot receive a snatch in the bottom of an overhead squat should perform: EMOM – 1 (Hang) Power Snatch + 1 Overhead Squat Add weight after 2-3 successful lifts. You’ll… Read more »

Wednesday/Thursday 160427/28 – Beginner

Strength Strict Press 4×8 Take barbells from the floor. This is a great opportunity to work on your clean technique. Compare to Wednesday/Thursday 4/13&14. Conditioning “Annie” 50-40-30-20-10 Double Unders Sit ups (8 minute time cap) This is 150 double unders,… Read more »