Workout of the Day

Strength:

Front Squat. 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

5 rounds for time of:

15 Barbell Jump Squats, 95/65 lbs

10 Ring Dips

Post loads and times to beyond the whiteboard.

Read more >

Midline:

Tabata L-Sit Hold

Tabata Dead Bug

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

AMRAP in 15 minutes:

3 wall walks

6 medball slams, 50/40lbs

9 abmat sit-ups

Post reps and rounds to beyond the whiteboard.

Read more >

Team Conditioning:

In teams of 3 , complete as many rounds as possible in 12 mins of:

10/8 Row Calories *

4 Shuttle Runs, 8 yd, (down and back is one)

*jump on rower when athlete ahead jumps off

WOD:

Every 1 min for 12 mins, alternating between:

21 American Kettlebell Swings, 53/35 lbs *

13 Push-ups*

*For any missed rounds perform 20 echo bike calories

Post rounds completed to beyond the whiteboard.

Read more >

Skill:

Muscle up

WOD:

Tom

Complete as many rounds as possible in 25 mins of:

7 Muscle-ups

11 Thrusters, 155/105 lbs

14 Toes-to-bars

Post rounds to beyond the whiteboard.

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Read more >

Strength:

Push Press, 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 12 mins of:

10 Med Ball Lunges, 50/40 lbs

8 Ball Slams, 50/40 lbs

6 burpees

Post loads and rounds to beyond the whiteboard.

Read more >

Team Strength:

In teams if 3-5, Complete as many rounds as possible in 15 mins of:

Reverse Sled Drag, 240/175 lbs, 20 m

WOD:

50-40-30-20-10 reps, for time of:

Machine Calorie AbMat Sit-up

Post rounds and times to beyond the whiteboard.

Read more >

Strength:

Deadlift, 3-3-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Power Clean, 155/105 lbs

Box Jump, 30/24 in

Post loads and times to beyond the whiteboard.

Read more >

WOD:

Murph

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats Run,

1 mi

Post times to beyond the whiteboard.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Read more >

Conditioning:

For time:

Run 1.1 mi

WOD:

8 rounds for time of:

21 American Kettlebell Swings, 53/35 lbs

Bear Crawl, 20 yd

Post times to beyond the whiteboard.

Read more >

Conditioning:

Every other minute for 12 minutes:

Max effort Machine Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

WOD:

3 rounds for time of:

60 Double Unders

24 Alternating Dumbbell Snatches, 50/35 lbs

12 Ring Rows

Post loads and times to beyond the whiteboard.

Read more >