Workout of the Day: 01.14.2019 - 01.19.19

Alright team, here we go! This is a big week as we prep for more mild programming coming up the following week. We will be testing our lifts again beginning January 28th.

For those who are participating in the 90 Day Challenge, your last scan / WOD retest will be Saturday, Feb 2nd, beginning at 9am. We will put a board up next week where you can sign up for a time.

I’ll be on vacation this Tuesday, and back to work the following Tuesday, so if I don’t see you Monday, go hard this week and get strong for the upcoming re-tests!


A. Back Squat.

10 x 4 @ 80%. Every 2:30.

B. Met-Con.

“Open Workout 12.1”

7 Minutes.

Max Reps Burpees.


A. Gymnastics.

1 set. Max Reps Toes to Bar.

This is a Gymnastics Benchmark WOD in SugarWOD, so be sure to log your score, and notes on any scaling or modifications you make.

B. Met-Con.


Calories (bike, erg, or rower)

Dumbbell Thrusters (50’s/35’s)


A. Strength.

Deadlifts. 3 x 3 @ 90%

B. Met-Con. “Open Workout 14.3”

We ran this just over a month ago so check your previous score, and then murder it.


10 Deadlifts (135/95)

15 Box Jumps (24/20)

15 Deadlifts (185/135)

15 Box Jumps

20 Deadlifts (225/155)

15 Box Jumps

25 Deadlifts (275/185)

15 Box Jumps

30 Deadlifts (315/205)

15 Box Jumps

35 Deadlifts (365/225)

15 Box Jumps


A. Bench Press

7-7-7-7. Each set should be a heavy set.

B. Met-Con. 3 Rounds For Time.

40 Sit-Ups. (athletes choice on style)

20 DB Bench Press (50’s/35’s)

20 KB Box Step Ups (53’s/35’s) (24/20)


A. Strength.

Every 3 Minutes x 5 Rounds

10 Strict Pull Ups. Add weight, or use slow negatives to make the 10th rep possible, but difficult.

:30 Hold in the bottom of an Overhead Squat. Go as heavy as possible while getting a full 30 seconds in the bottom position. (use a pvc if needed)

B. Met-Con.

18 Minute AMRAP.

400m Run. (1000m Bike, 500m Row, or 400m Ski)

30 Unbroken Double Unders (if a rep is missed, begin the set of DU over at 0)

10 Alt DB Snatch (70/50)