Daily WOD

8:30am/4:30pm/5:30pm

STRENGTH
ON A 16:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Deadlift


AMRAP x 6 MINUTES
4 Deadlifts 225/155
16 Sit Ups
8 Hand Release Push-Ups
-Rest 1:00-
AMRAP x 6 MINUTES*
4 Deadlifts *same wt
16 Sit Ups
8 Hand Release Push-Ups

5:30am/8:30am/3:30pm/4:30pm/5:30pm


EMOM x 21 MINUTES
MIN 1 – 15/12 Calorie Bike
MIN 2 – 5 Power Cleans *Athlete Choice Moderate-Heavy
MIN 3 – 12 Burpees

5:30am/8:30am/3:30pm/4:30pm/5:30pm


10 ROUNDS FOR TIME
5 Shoulder to Overhead 135/95
7 Pull-Ups
30 Double Unders

CONDITIONING
4 SETS
2:00 ON / 2:00 OFF
Calorie Row or Ski

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
ON AN 18:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Back Squat


FOR TIME
21-15-9
Overhead Squat 95/65
*400m Run after each set.

Have Safe and Happy New Year!

5:30am/8:30am

LAST CHANCE 2021 WORKOUT BEFORE THE NEW YEAR!


FOR TIME

21 Burpee to 2 Hand Touch

200m Run

21 Hang Power Cleans 95/65

400m Run

22 Power Cleans 135/95

250m Row

21 Squat Cleans 155/105

500m Row

22 Front Squats 185/125

22 Burpees to 2 Hand Touch

↑ Top of Page