Workout of the Day

Street Lights


Press/Push Press – 2.3 for heaviest load in 12min


4 sets 4min running clock:

300m run

20 burpees

Strobe Lights

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20 pullups
30 pushups
40 situps
50 squats
Rest 3 min between rounds

Spot Lights


5 Sets:

7 Power Snatch 105/70
10 clapping pushups
20 sec AirDyne sprint
4 min rest


Gut Science

Caffeinated Consciousness



“Fight Gone Bad”

Complete as many reps as possible in 60 sec of the below exercises moving from one station immediately to the next.  After completing each exercise once rest for 60 seconds.  Repeat for a total of 3 rounds.  

Wallball 20/14 

SDHP 75/45

Box Jump 20

Push Press 75/45

Row (cal)

Nine Types of Light


Find a heavy single Jerk in 15min
5 rounds for total working time:
6 reps ground to overhead 135/95
6 lateral burpees over bar 
60 sec rest between rounds

Impressive Athlete of the Day

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ROMWOD - Optimize Your Range of Motion