DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

“Nickel and Dime”
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Row (15-10-5 Cals)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row (15-10-5 Cals)

L1
Sub Russian KB Swing
Sub Goblet Squat

Notes:

In this worko...

A) High Hang CJ Complex
10 EMOM

RX
High Hang Squat Clean + Jerk

L2
High Hang Power Clean + Jerk

B) 12 Min AMRAP

RX
24 Russian Swings (53/36)
12 Box Jump

L1
Sub step ups

Notes:

The complex is done with a full squat clean.  Focus on dynamic hips and fast feet under the...

A) Clean Complex
8 Min EMOM

RX
Clean DL + Hang Squat Clean + 2 Front Squat

L1
Clean DL + Hang Power Clean + 2 Front Squat

B)  For Time (16 Min Cap)

RX
25 Cal Row
25 Toes 2 Bar
25 Burpees
25 KB Swings (70/53)
25 DB Thrusters (35/25)
25 Cal Row

L2
Sub Hanging Knee Rai...

A) Back Squat
3x5

B) Partner WOD
22 Min AMRAP

RX
5 Power Clean / Jerk (155/105)
10 Pushups
15 KB Swings (53/35)
50 Air Squats

L1
5 Med Ball Power Clean and Press
10 Pushup
15 Russian Swings
50 Squats

Notes:

Partners will alternate movements (A does clean/jerks, B does p...

A) Strict Press

RX
3 X 8

L2

3 X 5

B) 5 Rounds For Time
(25 Min Cap)

RX
200 M KB Goblet Carry (70/53)
20 Burpees

L1
Sub Farmer Carry
Sub 10 Burpees

Notes:

Weighted walks are critical for developing strong legs in a different way than squats.  This will challenge your grip...

7 Min EMOM
Cleans x 3

"Jack"
20 Min AMRAP

RX
10 Push Press (115/85)
10 KB Swing (53/36)
10 Box Jump

L1
Sub box step ups

Notes:

"Jack" is Hero WOD.  Army Ssgt Jack Martin III died in 2009.  We honor his service and sacrific by giving a great effort in today's WOD.  Choos...

3 Rounds For Time (3 Min Rest in Between)

L3
200 M Row
15 KB Swing (70/53)
10 Burpees

ROMWOD

Notes:

The 3 minute rest break is done when you've completed your first round.  Watch the clock and take the full 3 minutes.  Do not begin round 2 early.  The goal is to comple...

A) Front Squat
L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

B) 10 Min AMRAP
L3
10 KB Swing (70/53)
3 Bar Muscle Ups

L2
Scale jumping bar muscle up

Scale 2 jumping Pull Ups (ring rows) / 2 Pushups per MU

*Percentages are based off of TM (90% 1RM). Demonstrate jumping MU before...

A) Back Squat
L3 - Based on 90% of 1RM
70% x 3
80% x 3
90% x 3+

L2 - 3x5
Build to heavy set and record


B) 12 Min AMRAP

5 Ring Dips
10 Goblet Squat (53/35)
15 KB Swings (53/35)
20 Cal Row

L2
Sub bar dips for rings

L1
Sub pushups for dips
Sub 10 Cal Row for 20 Cal ro...

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