Workout of the Day

Bicep Curls With Barbell 10-10-10 6 Rounds For Time: 25 Wall Balls 400m Run

10-12 Min Squat Warm-Up Heaving Snatch Balance (from the rack) 5-5-5-5 Snatch Balance (from the rack) 5-5-5-5 S.O.T.S Press 5-5-5-5 For Time: 400m Single Kettlebell Carry 35/53

For Time: 100 Double Unders 15 Front Squats 85/115 15 Handstand Push-Ups (25lbs Plates for RX if using abmat) 15 Hang Power Cleans 85/115 100 Double Unders 10 Front Squats 10 HSPU 10 Hang Power Cleans 100 Double Unders 5… Read more »

10 Min EMOM  1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat (2 Second hold in the bottom) For Time: 12 Hang Power Snatch 65/95 12 Box Jumps 1 Rope Climbs 9 Hang Power Snatch 85/115 9 Box… Read more »

Split Squats 5-5-5-5-5 4 Rounds Of: 300m Row 12 Burpees (small jump at the top and open hips) 50ft Shuttle Run x 6 Lengths Rest 1 Min 30 Sec between rounds

Humboldt Broncos Charity WOD (Minimum $5 Donation) One minute of silence for the first minute of the workout. 10 Rounds 2 Bar Facing Burpees 2 Deadlifts (155/115) 2 Bar Facing Burpees 2 Power Cleans (155/115) 2 Bar Facing Burpees 2… Read more »

Power Clean 1 Power Clean Every 30 Sec for 5 Min (Use same weight for all sets. Focus on proper form over weight used.) For Time: 16-12-8-4 Kettlebell Hang Power Snatches 35/53 (Divide reps evenly between arms. Do not have… Read more »

Back Squat 5 Sets x 5 Reps Every 2 Min For 10 Min For Time With A Partner: 100 Deadlifts 95/135 80 Hang Power Cleans 60 Front Squats 40 Shoulder To Overhead (Push Press or Push Jerk) 20 Thrusters  *try to split… Read more »

10 Min EMOM 1 Squat Snatch + 1 Overhead Squat (work to a challenging set for the day) 15 Min AMRAP 20/30 Calorie Row 15 Pull-Ups/Ring Rows 10 Overhead Squats 65/95 15 Burpee Box Jump Overs 20/24

Deadlifts 5 Sets x 3 Reps (30×0 Tempo) 3 Rounds For Time: 25 Wall Balls 14/20 50 Double Unders 10 Single Arm Dumbbell Overhead Walking Lunges 35/50 (Scale weight as needed. These should be unbroken.)