Workout of the Day

STRENGTH E:90 X 6 Sets 3 Banded Dl https://www.youtube.com/watch?v=f6xpizc6lhm e3mom X 4 Sets ME strict Hspu X Must Keep 41x2 Tempo (use 1 Abmat Or Seated Db Press) METCON 30-20-10 deadlift (235/165) ring dip

STRENGTH a1. Single Leg Hip Thrust X 12-15/leg (put Kb On Working Hip) a2. Cossack Squat X 8/side x 3 Sets *hip Thrusts Hold For :2 Count At Top *cossack Squats Work On Mobility Slow Controlled Mvt *use Kb In Goblet Or Bb Back Rack METCON 2 Rounds For Time 30 Hang...

Join us for another fun Saturday workout 830-930am open gym 10am WOD

STRENGTH 3 Sets: 3 high hang squat snatch 3 Sets: 3 mid thigh hang squat snatch 3 Sets: 3 hang squat snatch 3 Sets: 3 @ knee hang squat snatch *Build from each movement METCON “Fran” 21-15-9 Thrusters (95/65) Pull-ups

STRENGTH E3MOM X 5 Sets: Build to a heavy double Front Squat *all sets are working sets METCON Elizabeth (9:00 min. cap) 21-15-9 Power Cleans Ring Dips then: 40/32 Cal AB for time

STRENGTH "A1. Strict C2b Pullup X 2-4 a2. Heavy Weighted Situps X 20 x 4 Sets" METCON "Pyramid Doublehelen 1,200 Meter Run 63 Kettlebell Swings (1.5/1 Pood) 36 Pull-ups 800 Meters Run 42 Kettlebell Swings (1.5/1 Pood) 24 Pull-ups 400 Meters Run 21 Kettlebell Swings...

STRENGTH EMOMX 12 1 = 3 Dl (build) 2 = 3rm Deficit Hspu (build METCON "Diane” 21-15-9 dl hspu