Workout of the Day – September 8 2014
LIFT: Back Squat – 1 RM WOD: 5 Rounds 10 Oh Squat @ 95/65 10 V ups 10 Calorie Row
Workout of the Day – September 7 2014
LIFT: Bench Press – 1 RM WOD: 4 Rounds 7 Thrusters @ 135/95 14 Ball Slams @ 20/15 21 Wall Ball @ 20/14
Workout of the Day – September 3 2014
SKILL: Tabata Row Sprints for Calories WOD: 20 min Cap 50 Burpees 40 Double under’s 30 sit ups 20 Alternating DB Snatch @ 45/25 10... Read More
Workout of the Day – August 29 2014
LIFT: OH Squat – 3 RM WOD: Tabata this….. Ball slams @ 20/15# Rest 1 min Plank Rest 1 min V to Hollow body
Workout of the Day – August 23 2014
LIFT: Snatch – 3 RM WOD: 50 Kb Swings @ 24/16 kg 50 sit ups 50 KB Swings 50 Russian Twist @ 16/12 kg 50... Read More
Workout of the Day – August 18 2014
LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig... Read More
Workout of the Day – August 12 2014
SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s
Workout of the Day – August 6 2014
LIFT: Deadlift – 3 RM WOD: AMRAP in 18 10 K2E 20 Alternating pistols 30 sec. Handstand Hold
Workout of the Day – July 31 2014
LIFT: Push Press – 5 RM WOD: AMRAP in 12 200m Sprint (Run or Row) 10 Ball slams @ 20/15 -Rest 30 sec.-
Workout of the Day – July 25 2014
SKILL: Atlas Stone Cleans – max load WOD: 4 Rounds 250m Row 25 Double under’s 10 pull ups