Workout of the Day – March 6 2018
SKILL: 500m Row for Time WOD: Ascending Ladder 1-2-3-4-5-etc Power Snatch @ 95/65 OH Lunge per leg Burpee over Bar AMRAP in 6
Workout of the Day – February 28 2018
SKILL: Core Complex – 10x WOD: 5 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP Double under’s 1 min AMRAP Burpees Rest... Read More
Workout of the Day – February 25 2018
SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds 6 Snatch pull @ 90% 1RM 12 walking Lunge steps w/ barbell
Workout of the Day – February 23 2018
LIFT: 10 min EMOM: 2 Power Cleans + 1 Hang Squat Clean WOD: Max Calorie Assault Bike 15 sec sprint / 45 second rest 5... Read More
Workout of the Day – February 21 2018
LIFT: Front Squat – 5 x 2 WOD: 18 min AMRAP 1 Power Snatch @ 135/95 3 HSPU (sub 1 wall walk) 5 Burpees
Workout of the Day – February 19 2018
FAMILY DAY SQUAT BALL OLYMPICS WOD: Teams of 4 – complete 2 Rounds AMRAP in 3 – Max Sit ups (relay sets of 10) AMRAP... Read More
Workout of the Day – February 17 2018
LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 2 min AMRAP Hang Squat Clean – HAP 2 min AMRAP Max Cal Row 2... Read More
Workout of the Day – February 16 2018
LIFT: Press – 5 x 3 WOD: AMRAP in 12 8 push ups 8 strict pull ups 200m Row
Workout of the Day – February 15 2018
SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds – 1 min Intervals Heavy KB Swings DB Snatch (alt) Goblet Squat Rest
Workout of the Day – February 13 2018
LIFT: Bench Press – 3 x 5 WOD: Tabata these… wall ball @ 20/14 mountain climbers static squat hold / wall sit