Workout of the Day – September 20 2018
LIFT: Bench Press – 5 x 5 WOD: 4 Rounds 20 bicycles per leg 30 sec HS Hold 20 sit ups 30 sec HS Hold
Workout of the Day – September 19 2018
LIFT: Back Squat – 5 x 5 WOD: AMRAP in 9 5 Clusters @ 105/75 25 Double under’s
Workout of the Day – September 18 2018
SKILL: Ring Dips / Ring Supports – 3 x Max Effort WOD: AMRAP in 20 5 C2B pullups 10 Burpees 15 KB SDLHP @ 24/16... Read More
Workout of the Day – September 17 2018
LIFT: 10 min EMOM 1 Snatch pull + 1 Hang Power Snatch WOD: 21-15-9 Calories on Assault Bike 12-9-6 Power Snatch @ 95/65
Workout of the Day – September 16 2018
LIFT: OH Squat – 5 x 3 WOD: Partner’s – 14 min AMRAP 3 Heavy Deadlift 50 foot Bear Crawl 10 Heavy Russian Swings 50... Read More
Workout of the Day – September 15 2018
SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds... Read More
Workout of the Day – September 14 2018
LIFT: 10 min EMOM Clean Pull + Hang Power Clean + Squat Clean WOD: 12-9-6-3 Russian Step ups per leg @ 40/20 Ring Dips ... Read More
Workout of the Day – September 13 2018
LIFT: Front Squat – 5 x 3 WOD: 40 Burpee Box Jump @ 24/20 80 Wall Ball @ 20/14 800m Run 20 Burpee Box Jump... Read More
Workout of the Day – September 12 2018
SKILL: Burgener Warm up WOD: 10 Rounds 3 Heavy Power Snatch (~85% 1RM) 2 Rounds of “Cindy” -24 min CAP-
Workout of the Day – September 11 2018
LIFT: Press – 5 x 5 WOD: Partners complete 6 Rounds 10 Alternating Tire Flips @ 450/250 200m Run Together 6 Alternating Rope Climbs