Workout of the Day – January 21 2014
SKILL: Agility ladder drills WOD: Partner Tabata….. push ups / body rows mountain climbers / V sit superman rocks / ball slams
Workout of the Day – January 16 2014
LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 5 Burpees 10 T2B 20 Double unders
Workout of the Day – January 11 2014
LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min... Read More
Workout of the Day – January 6 2014
SKILL: 5 min skipping drills WOD: 21 Hollow Rocks 21 KB Swings @ 24/16kg 500m Row 15 Hollow Rocks 15 KB Swings 500m Row 9... Read More
Workout of the Day – December 31 2013
LIFT: Power Clean 5 x 2 WOD: 3 Rounds (Score L-sit time) max L-sit 3 skin the cat REST 3 Rounds (Score time) 20 squat... Read More
Workout of the Day – December 24 2013
LIFT: Snatch 7 x 1 WOD: 3 RFT 500m Row 12 T2B 24 Ball slams @ 20/15#
Workout of the Day – December 19 2013
SKILL: 3x max effort pull ups WOD: 40-30-20-10 V to Hollow body OH Squats @ 60/35# w/ 3 push ups EMOM
Workout of the Day – December 14 2013
LIFT: Front Squat 5 x 2 WOD: 5 RFT 5 T2B 10 Box Jump @ 24/20 15 Mountain climbers per leg
Workout of the Day – December 9 2013
LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock
Workout of the Day – December 4 2013
SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run