Check out the after action of our recent athlete survey!

​A.                                                                                  
15 minutes to find 1RM Front Squat            

B.                                                                                    
"Grace"                                                                      
30 Clean and Jerks (60/40)

Check out the after action of our recent athlete survey.

A. 
Banded Push Press 3 x 5 reps @3015                    

B. 
2 Person Workout:                                                   
Farmers Walk 800m                                                      
80 KBS (32/24)                                                                  
60 Double Unders (per athlete)                                
40 Burpees                                                                          
20 Kettlebell Snatches (32/24)      

A.
Three sets of:
Bulgarian Split Squats 5 x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 

​B. 
21-15-9 
Deadlift (90/60)
OH Squat (60/40)

A. EMOM 10 –
1 Power Snatch + 1 Snatch Balance 
* start at 60% of power snatch, increase weight each min. work on perfect positioning*

B. 18 minutes of:
800m Run
50 DU
30 Ring Push-ups
400m Run
75 DU
30 Ring Push-ups
200m Run
100 DU
30 Ring Push-ups

​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!

Come and watch the first Stuttgart Throwdown!  Cheer on our athletes to win the team-belt!

A. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds                                               

B.  For Reps:                                                               
​Max Unbroken Pullups 

Every three minutes, for 24 minutes (8 sets) of:
Row 250/Run 200 Meters
30 Double-Unders
10 Wall Ball Shots (30/20 lbs)
5 Dumbbell Burpee Box Step-Overs (24/15 kg)

For this, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into.  For example:

1 – 2:26
2 – 2:34
3 – 2:39
4 – 2:46
5 – 2:55
6 – 3:13
7 – skip
8 – 2:34

​A.
Benchpress: 10 min EMOM:                                                
2 Reps @ 70% 1RM                                                                         

B.
For time:
12 Thrusters ( 60/40)                                                     
12 Bar over burpees                                                       
12 Squat Clean Thrusters (60/40)                          
12 Bar over Burpees                                                         
12 GTOH                                                                                 
12 Bar over burpees

A. 
Deadlift: 15:00 to work to a 5RM

B.
50 Calorie Row or Run 1000 Meters
50 Abmat Sit ups
50 Deadlift at 60/ 40 kg.
35 Calorie Row or Run 600 Meters
35 Abmat Sit ups
35 Deadlift at 60 / 40 lbs.
20 Calorie Row or Run 400 Meters
20 Abmat Sit ups
20 Deadlift at 60 / 40 lbs.

25 Min cap