Workout of the Day


1. Workout (26:00 – 60:00)
EMOM 32 minutes
Minute 1: 5 Power snatch (135lbs/95lbs)
Minute 2: 15 Wall ball shots (20lbs/14lbs to 10’/9′ target)
Minute 3: 2 Rope climbs
Minute 4: 20 Jumping lunges

Today’s workout is some high intensity interval training. Scale reps or modify movement to maintain 15-20 seconds of rest each round…Even if you have to change reps mid-workout!



1. Strength
Bench press, 3×3

2. Workout
3 Rounds for max reps:
1:00 Row for calories
1:00 Double unders
1:00 Strict pull-ups
1:00 Rest

Bench press 3rm to start the day. Looking for all 3 sets to be heavy. Push the pace on the row and the double unders. Keep the pull-ups strict and break them up during the minute into small sets to accumulate reps.


Are you fueling your body with the right nutrients??

1. Workout
6 Rounds for time:
200 meter run
15 Burpees
200 meter run
10 Power cleans

L3 – 135/95
L2 – 115/75
L1 – 95/65

Work to keep a sustainable pace throughout all rounds today. The first round of power cleans should be able to be done unbroken. Faster athletes will be done in about 20 min. Time cap at 26:00!


What goes up, must come down. Athlete – Lilly. Picture – Sam Conley.

Memorial Day Murph. Monday, May 28th. RSVP and more details here.

1. Workout
Overhead squat, 4 sets of 3 building. No failures please!

2. Conditioning
1×100 reps of Overhead squat

L3 – 95/65
L2 – 75/55
L1 – 45/35

The goal today is to work on opening our bodies with some moderate to heavy overhead squats. Then, reduce load to something that you can get 15-20 reps unbroken with good form…And, do 100 total. Rest as needed to maintain good form!


Adam getting stronger in the weightlifting class.

1. WOD (25:00-55:00, this includes all 3 sections)
With a partner:
In 7:00
Find a 3 rep max hang power snatch.

*The first attempt must be with an unloaded barbell.

Rest 3:00 after the snatching

With a partner
As many reps as possible in 7:00
Synchronized bar facing burpees
*Log team reps for leaderboard

Rest 3:00 after the burpees

With a partner:
As many reps as possible in 7:00
Max calorie row

*Partners rotate in any fashion.

You and your partner have three missions today, each lasting 7-minutes. Be prepared to start on any of them and rotate as needed! Be careful of your surroundings with snatches and burpees happening at the same time. Everyone gets an RX today so have fun and push your partner!


You gotta REACH for your goals!

1. Front Squat Test (24:00-45:00)
3,3,2,2,1,1,1,1,1 @ 2:00,4:00,6:00,8:00,10:00…

Establish 1 rep max in 21:00
Use chart as a guide for sets. The bar starts empty. For the first 6 sets lift every 2:00 and the last 3 sets every 3:00. Log your heaviest successful lift.

2. Shoulder press test (45:00-60:00)
Establish 1 rep max in 15:00

The bar starts empty today and we will add weight every lift You should start to feel “very heavy” around the 10-12 minute mark. Once you transition to singles, the rest goes from 2->3 minutes. Keep the clock running when you transition to the shoulder press, and strip the bar down and build back up to a heavy single.


Randy working his EXPLOSIVENESS!

1. WOD (33:00 – 45:00)
For Time:
Push Jerk
400 meter run after each round

Weights per round
Round of 21: 135lbs/95lbs
Round of 15: 165lbs/115lbs
Round of 9: 195lbs/135lbs

2. Accessory Work (50:00 – 60:00)
3 Rounds, NOT for time:
10/10 3 Point Dumbbell Row (use a 0:03 lower phase)
15 Hollow rocks
20 V-ups or abmat sit-ups

Scale the weights today knowing that we want you to take no more than 2 breaks on each set. Everyone will have different numbers to start and end, and the weight difference between the round of 21 and 9 should be 20-30% range. You have to move fast on the run as you will want as much time to spend with the jerks as possible, and that last 400 is an all out sprint!


Mark your calendars. Monday, May 28th.

Get ready for Murph. Find full details and RSVP on our Facebook event here.

1. WOD (20:00 – 55:00)
“Filthy 50″
For time:
50 Box jumps (24″/20”)
50 Jumping pull-ups
50 Kettlebell swings (35lbs/24lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (45lbs/33lbs)
50 Back extensions (Sub barbell or PVC Goodmornings if needed)
50 Wall ball (20lbs/14lbs to 10/9 foot target)
50 Burpees
50 Double unders

L3 – 50 reps
L2 – 30 reps, *talk to coach
L1 – 25 reps, *talk to coach

2. Cooldown (55:00 – 60:00)
Do both of the following options or just pick one if time is tight.
1:30/1:30 Banded lat. stretch
1:30/1:30 Barbell quad roll

Scale aggressively today if you’ve never done a Filthy-50. Plan for a ~30-min finish remembers that you basically end with burpees and double-unders… so yeah. Scale.


Launi getting some drill work with Brandon. Photo courtesy Sam Conley.

1. WOD (35:00 – 47:00)
For time:
Squat clean
Ring dips

12-min cap

L3 – 135/95, Ring Dips
L2 – 115/75, HRPU
L1 – 95/65, Push Ups / Box dips / P-bar dips

2. Post Work/Skill Refinement (47:00 – 60:00)
3 – 3 – 3
Squat Clean
*10-20% lighter than workout weight.

Elizabeth is commonly, and mistakenly, performed with a power clean, but today calls for squat cleans! Pace the round of 21s on the cleans as blowing up early is terrible on this WOD. We also have NOT done many dips in our programming lately, so take it a little easy on the dips. Don’t be afraid to scale!


Kim tire jumps. On a Monday. Photo courtesy Sam Conley.

This is a testing week in Train FTW programming. PLEASE come and do these workouts and record your score. It will help us with programming for the remainder of the summer!

Testing Week = Show up and do the workout. Use your best form to standards. You absolutely should scale or modify weights and movements, but just be sure to record how you did so. Have fun!

1. WOD (20:00-55:00)
Run 5k
**Or Bike 15K, or Row 5K, only if you cannot run.

2. Cash Out (55:00-60:00)
1 Attempt of:
Max rep strict pull-ups or Ring Rows

Welcome to Testing Week! We are about to start a new cycle of training and we want to get some baselines and benchmarks. This week is about eating and resting right and hitting it HARD in the gym. The 5k today is an extremely important benchmark of fitness, so don’t skip today. If you can’t make it to the gym, run one in your neighborhood and log the time!