Workout of the Day

Workout of the Day

In House COmp

Pacer/Beep Test (AMRAP – Rounds and Reps)
Athletes continuously run between the two lines in time to recorded beeps. The time between recorded beeps decrease each minute (level) requiring athletes to increase pace. The athletes continue until they are unable to keep pace with the beeps. There are a total of 21 levels, which would take approximately 21 minutes to complete.
Metcon (Time)
1 Round as fast as possible

20 GHD/20 Sit-Ups
20 Calorie Row/20 Box Jumps
20 Alternating Partner WB Shots
20 Burpees/20 Push-Ups
20 KBS
200 Meter sprint WITH your KB

Each Partner picks a movement in the set and completes 20 reps. Both partners must be done before moving to the next movement.
Synchronized BB Ladder (Partner) (AMRAP – Reps)
15 Minute to progress as far as possible
800 Meter Run
3 DeadLift
3 Front Squats
3 Push Press
3 Thrusters
6 DeadLift
6 Front Squats
6 Push Press
6 Thrusters
9 DeadLift
9 Front Squats
9 Push Press
9 Thrusters


Partners must run together. All Barbell movements must be done in synchrony or it is not a legal rep.
Metcon (3 Rounds for reps)
Input the total points you receive in each WOD here.

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