Workout of the Day

Front Rack Mobility  5 Rounds For Time: 3 Cycles of Bear Complex (pick a weight you will not put down for all 3 cycles) (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Press) 1 Rope… Read more »

Back Squat 3x3x1 3-3-3-3-3 For Time: 4 Rounds 10 Pull-Ups 20 Wallballs 200m Run Rest 1 Min

Warm-Up 3×10 Hollow Rocks 10 Min EMOM 1-2 Muscle-Up (work on full grip and hollow body positioning) or 2-4 Chest-To-Bar or Pull-Ups (full over the bar grip do not continue if you loose rhythm or form) 0r 4-6 Ring Rows… Read more »

Snatching Downstairs Snatch Grip Deadlift (should be 110-130% of Snatch weight) 3-3-3-3 Above the Knee Snatch High Pull (no more than 65-70% of Snatch weight) 3-3-3-3 Full Snatch from the Ground (rest 1:30- 2 min between lifts) 1-1-1-1 10 Min… Read more »

Review and Skill Work 5-7 Min Double Unders 3 Rounds 7 Min Each 50 Wall Balls 400m Run Max Effort Double Unders 3 Min Rest (Score Is Total Double Unders)

Review Split Jerk feet positioning and landing Every 90 Seconds For 10 Rounds (0:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30-12:00-13:30) 1 Dip and Shrug + Hang High Pull + 1 Clean From The Floor + 1 Split Jerk (hold your landing for 2 seconds before standing)… Read more »

Bent Over Row Supinated 5-5-5-5 Bent Over Row Pronated 5-5-5-5 21-15-9 Dumbbell or Kettlebell Thruster 35/53 Burpee Box Jump Over

Skill Work 10 Min to work on Handstand Push-Ups or Handstand Walks For Time: 21 Deadlifts 125/185 (Downstairs) 300m Run (up the stairs to 7th Ave right towards Centre Street around to the back door) 21 Handstand Push-Ups 300m Run… Read more »

Mobility Front Rack Skill Work Double Unders For Time: 50 Double Unders 21-18-15 Thrusters 65/95 Burpee Over Bar 50 Double Unders Cash Out 400m Farmers Carry 35/53

Mobility Overhead Partner WOD (one person working at a time) For Time: 100 Calorie Row 100 Overhead Squats 85/115 100 Sit-Ups 100 Hang Dumbbell Snatches 35/50