Workouts

Workout of the Day Rise ‘n’ Shine 400 M Run  20 Deadlifts  20 Single Arm DB Push Press (10 per side)  3 Rnds  *Rest 3 minutes (lower the weight)*  400 M Run  15 Front Squats  10 Burpees  3 Rnds   Fitness: 155/105 (65/55)  Performance: 185/125 (95/65)  Score = total time  Drive Every 7 minutes for 28 minutes: … Read more

Workout of the Day Weightlifting EMOM for 7 minutes  Fitness: 1 Power Snatch + 2 Hang Snatch + 2 High Hang Snatch Performance: 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS  “Oreo”  Buy in: 20 Toes to Bar  12 Snatch  14 Box Jump Over  4 Rnds  Cash out: 20 Toes to Bar  Fitness: … Read more

Workout of the Day “Sunny Side Up” 1,000 M Row  10 Step Through Lunges (single KB Front Rack on Right Arm)  10 Step Through Lunges (single KB Front Rack on Left Arm)  25 Push Ups  3 Rounds  Fitness: No load  (800 Row) (20 Push ups)  Performance: 35/26 (KB) (25 Push ups)  *Step through Front Rack Lunge= 1 … Read more

Workout of the Day Strength Work Take 15 minutes to find a new 1 RM Clean and Jerk  “663” 6 Clean and Jerks  60 Double Unders  3 Rnds  Fitness: 10 clean and Jerks (95/65)  Performance: 6 clean and Jerks (205/135)   Athletes: Today is the end of our 9 week cycle. Lets get after it with … Read more

Workout of the Day Skill Work :30 Single Leg Glute Bridge  :30 KB/DB overhead Sit Up :30 Side Plank with lateral raise (use 2.5 or 5lb plate)  :30 Side plank with lateral raise (use 2.5 or 5lb plate)  5 Times through, for quality  Pickles 22 DB Goblet Squats  200 M Run  22 Hang DB Snatch  … Read more

Workout of the Day WHITTMAN 7 Rounds for Time: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on … Read more

Capacity 20/15 Cal Row  20 Russian Twist with Med Ball  10 Double Russian KB Swing  :30 Rest  5 Rnds  20/15 Cal Bike  20 Shoulder Taps  10 Single KB Russian Swing  :30 Rest  5 Rnds 

Workout of the Day “Gumdrop“ 1,500/1,200 M Bike  30 Deadlifts  25 Hang Cleans  20 Push Jerk   Rest 2 minutes  2 Rnds  Fitness: 95/65 Performance: 135/95 22 min Cap  Athletes: Today we lead off with a bike that should take about 3:00.  After that we go into some barbell work.  You should be able to move … Read more

Workout of the Day Strength  12 minutes  3 One and One Quarter Front Squats  7 Sets building up in weight (From the ground)  “Pulley” 90 seconds Row Max Cals 60 seconds Suitcase Step ups (hold two kbs or dbs at your side) Max Reps 30 Seconds Pull Ups *30 Seconds Transition between each station 3 Rnds  Fitness: 35s/26s or … Read more

Workout of the Day 21-15-9 Snatch  Bar Facing Burpee  Rest 3 minutes 1 Mile Run  Two scores today:  Time on First Portion/ Mile Run Time  (Score in SugarWOD will take the average of your two times)  Fitness: 95/65 Performance: 115/7 Time Cap: 24 minutes for entire workout.  Drive Skill Work  10 Single Leg Glute Bridge :30 Low … Read more