Workout of the Day

21 Min AMRAP You Go I Go w/ Partner 1-2-3-4-5-6-7 Burpee Over Partner (Partner A complete 1 movement then Partner B complete the same movement before moving on to the next movement.) 28 Partner Squats Alternating Shoulders Each Rep 135/85… Read more »

Mobility 10 Min Shoulder Mobility Overhead Squats (do not overload your 2’s, go heavy but do not compromise form) 7-2-7-2-7-2 For Time: 50 Jumping Lunges 30 Plate Press 45/25 30 Jumping Lunges 20 Plate Press 45/25 10 Jumping Lunges 10… Read more »

7 Min EMOM 7 Dumbbell Thrusters 50/35 (drive from the flats & heels of your feet not your toes) Last Min Max Dumbbell Thrusters 2 Min Rest 7 Min EMOM 7 Pull-Ups (work on hollow position) Last Min Max Pull-Ups… Read more »

14 Min E2MOM (From the rack) 5 Shrugs w/ 1 Sec hold at the top 1 High Hang Power Clean (Position 3/The scoop) 1 Front Squat 1 High Hang Squat Clean For Time: 21-15-9 Hang Power Clean 115/75 (anywhere above… Read more »

Hero WOD McGhee 30 Min AMRAP 5 Deadlifts 275/185 (If using a lighter weight total foot pounds moved must equal 275/185 x 5=1375/925 per round, example if using 225 you must complete 6 deadlifts per round.) 13 Push-Ups 9 Box… Read more »

For Time w/ Partner 800/700m Row 150ft Synchro Overhead Walking Lunge 45/25 800/700m Row 30 Synchro Toes-To-Bar 800/700m Row 50 Box Jumps (split evenly) 800/700m Row 50 Back Squats from the rack 185/135 All weights and bars can only be… Read more »

(Downstairs) SOTS Press 3-3-3 Snatch Balance 3-3-3 Snatch 20 Min to find 1RM Squat Snatch (No more than 2 failed attempts) If not proficient in a Squat Snatch 1 Above the Knee Hang Power Snatch

8 Min Time Cap Complete 2 km Row -2 Min Rest 6 Min Time Cap 30 Dumbbell Squat Cleans 50/35 -2 Min Rest 4 Min Time Cap 100 Push-Ups (Score is total time)

(Downstairs) 5 Min EMOM 3 Clean Deadlift (to position 3, scoop) 5 Min EMOM 3 Clean High Pull 5 Min EMOM 3 Power Clean 5 Min EMOM 3 Push Jerk (split/regular) 5 Min Rest For Time: (8 Min Time Cap)… Read more »

Single Leg Barbell Deadlift 5-5-5-5/Leg Keep it light. Focus on planted leg as straight as possible and flat. Don’t let the hips twist. 10 Min Alternating EMOM Even – 5x 4Sec Goblet Squat (2 Sec Down, 2 Sec Up) Odd… Read more »