Workouts

Capacity 250/200 M Row  :30 Double Front Rack KB Carry  Rest :90  10 Rnds  **Push the pace on the row so each round is 1:00 or less. 

Workout of the Day  “Free Agent” Partner WOD 9 Hang Power Snatch 9 Overhead Squats 20 Jumping Lunges  24 min AMRAP  Fitness: 75/55Performance: 95/65 You complete a round then your partner completes a round.  This can be done from your squares with a simple raise of your hand when you are done with the jumping lunges.  Drive Every 3 … Read more

Workout of the Day Strength From the RACK  Split Jerk 2/2/2/1/1/1 3 sets at 100% of clean and jerk  3 sets at 110% of clean and jerk  Goldfish 200 M Run  40 Single Arm DB Push Press  15 Burpees  3 Rnds  12 minute time Cap  Athletes: Today we try to go over 100% of our … Read more

Workout of the Day Strength Work From the Rack  Every 2 minutes for 10 minutes  6 Front Squats – Build up in weight.  Washing Machine 10 min AMRAP  1,000 M Bike  50 KB Swings  50 Sit ups  Max Med Ball Squat Cleans  Athletes: Today we go from the rack for the first time since we have been back.  We … Read more

Workout of the Day Mars  30 Strict Pull ups  500/400 M Row  Rest 2  30 Kipping Pull ups  500/400 M Row  Rest 2  30 Toes to Bar  100 Double Unders  Rest 2  30 V ups  100 Double Unders  Fitness: 30 Reps of Each (400 M Row/200 Singles)  Performance: 35 Reps of Each  Athletes:  The set up … Read more

Workout of the Day 17.1 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs … Read more

Workout of the Day Strength  Take 5 minutes to build up to a heavy Clean, then: 1 Clean every minute for 7 minutes  *Athletes, this should be 90% or more of your 1 RM Clean and Jerk  Clean Whistle  30 Front Squats  400 M Run  30 Back Squats  400 M Run  Fitness: 95/65 Performance: 115/75  … Read more

Capacity Devil’s Pyramid 400 m Run*8 Devil’s Press8 Alternating V-Ups 600 m Run12 Devil’s Press12 Alternating V-Ups 800 m Run16 Devil’s Press16 Alternating V-Ups 600 m Run12 Devil’s Press12 Alternating V-Ups 400 m Run8 Devil’s Press8 Alternating V-Ups *Run, Row, or double the distance for Bike

Workout of the Day Min 0-12  Row 2K  Min 12-20  50 Double KB Deadlifts  50 Double KB Front Squats  **5 Burpees every time you drop the KBs Min 20-26  :20 Hollow  :20 Flutter  :20 Rest  Athletes: Your 2k time should be sub 8. You will need time to catch your break and get ready for … Read more

Workout of the Day Strength  Take 12 minutes  1 Clean + 2 Split Jerks  **Try to get heavier than last week** Fresh Mint  15 Clean and Jerks  100 Double Unders  12 Clean and Jerks  50 Double Unders  9 Clean and Jerks  Fitness: 95/65 (15 clean and jerks for each set)  Performance: 135/95  Athletes: Work to … Read more