Workout of the Day -January 17, 2019

Front Squat 
1 (70%) - 1 (80%) - 1+ (90%)


EMOM for 10min
3 Power Cleans

No break 

Then EMOM for 5min
13 WB (10 feet for men/9 feet for women)

Scores: LOWEST weight of Power Cleans and LOWEST weight of wall ball used.
If prescribed reps not completed during a min, an athlete MUST lower weight for the next round.

Workout of the Day - December 29, 2018

Fight Gone Bad

3 Rounds

  • Wall Balls (20#/14#)

  • Sumo Deadlift High Pull (75#)

  • Box Jump (20”)

  • Push Press (75#)

  • Row (Cals)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.