Workout of the Day

Monday, July 24th 2017

Patrick

Week 9: Back Squat
1×4 @80%. 2×3 @85%, 1×2 @90% of 1RM

EMOM for 16 min
Evens: 7 Burpees
Odds: Alternate through 14 reps of the following barbell movements (95/65)
Overhad Squats
Thrusters
Squat Cleans
Front Squats

 

Friday, July 21st 2017

Devin

Devin

Skill work: Strict Pull-ups

5×4 tempo strict pull-ups
– fast up
– 3 second hold chin over bar
– 3 second descent
– 3 second hold at bottom

15 Minute AMRAP:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Wednesday, July 19th 2017

Ponce

Ponce

Today is Bring a Friend Day!

20 Minute AMRAP:
Partner 1: 250m row
Partner 2: Ball Slams (25/15)
Partner 3: Push Ups

3 Person team. Members rotate once Partner 1 finished the row. Record one number for total reps of ball slams and pushups across all 3 team members.

Tuesday, July 18th 2017

Elise

Elise

Week 8: Back Squat
2×4 @80%, 3×3 @ 85% of 1RM

For time:

800m run
30 Double Unders
600m run
60 Double Unders
400m run
90 Double Unders
200m run
120 Double Unders

Box Brief

Bring A Friend Day
Wednesday, July 19th – All Classes!

Saturday, July 15th 2017

Felix

Felix


Partner WOD

For Time
800m run (split into 4×200, one running at a time)
50 Deadlift (225/155)
50 Ring Push-Ups (scale to regular)
50 Sit Ups
800m run (same format)
50 Sit Ups
50 Ring Push-Ups
50 Deadlift (225/155)
800m run

Box Brief

Bring A Friend Day
Wednesday, July 19th – All Classes

Friday, July 14th 2017

Roll Out

Roll Out


EMOM for 10 minutesĀ 

1 Power Clean
*build to a heavy single over the 10 minutes

12 Rounds For Time
10 Wall Balls (20/14)
5 Chest to Bar Pull-Ups
1 Power Clean (205/125)

*Cap 20 minutes

Thursday, July 13th 2017

J.King

J.King

Partner WOD

AMRAP in 30 Min
300m Run
30 Thrusters (75/55)
30 Double Unders (each)
30 Toes to Bar
30 Box Jumps (24/20)

*1 Person working at a time, including DU’s
Run – Partners run at the same time