Workout of the Day

Deload Week 2

3 rounds : e3mom

1. 15/12 cal ski + 200m run
2. 15/12 cal row + 200m run
3. 25 burpees

Deload Week 2

2 sets :

• 10 single arm db press
• 100ft OH KB/DB walk

handstand push up progressions

• 10 tricep pushups (close grip)
• 5 dogward dog push ups
• :30 hs hold
• 1-3 negatives (to lowest depth)
• 1-5 strict hspu

• 7-min amrap
  • 30 double unders
  • 20 kb swings
  • 10 push ups
    • rest 3-min
• 7-min amrap
  • 10 hspu
  • 20 kb swings
  • 30 double unders

Deload Week 2

6 sets : e2mom

3 front squats + 2 push press (off rack)

9/11 Tribute WOD

3 rounds (30-min)

• 9 bar muscle ups
• 11 thrusters (135/95)

cash out : 2001m run

for time w/partner

• 10 rounds
  • 30 double unders
  • 7 ohs (95/65)

100 cal bike

• 10 rounds
  • 30 double unders
  • 5 power snatch (115/75)

100 cal bike

• 10 rounds
  • 30 double unders
  • 3 squat snatch (135/95)

Deload Week 1 

6 rounds : emom

1. 15/12 cal ski
2. 100m run
3. 15/12 cal bike
4. 200m run
5. rest

Deload Week 1 

warm up / movement prep

• pull up progressions
  • 10 kips
  • 5 strict pull ups or 10 ring rows
  • 3 kipping pull ups w/pause @ top of pull up

for time (30-min)

4 rounds

• 15/12 cal bike
• 12 pull ups
• 9 burpees to target

800m run

4 rounds

• 9 burpees to target
• 12 pull ups
• 15/12 cal bike

Group Class 8am, 9am, 10am

“DT”

5 rounds

• 12 deadlift
• 9 hang power cleans
• 6 push jerks

RX (155/105)

12-min amrap

• 20 oh walking lunge steps *hold plate*
• 20 v-ups
• 20 push ups

rest 3-min

4 rounds : emom

1. 15/12 cal ski
2. 15 rb tricep push downs
3. 15 barbell bicep curls