Workout of the Day – May 5 2016
LIFT: Front Squat – 5 RM WOD: 1 min Box jumps @ 30/24 1 min KB Highpull @ 24/16 kg 2 min Box jumps 2... Read More
Workout of the Day – April 30 2016
LIFT: Press – 5 x 3 WOD: AMRAP in 10 10 KB Swings @ 32/24 kg 10 Box Jump @ 24/20 10 Ring dips
Workout of the Day – April 28 2016
SKILL: 400m Run then 200m Farmer Carry WOD: AMRAP in 7 3 HSPU 6 Deck Squats 9 Pull ups
Workout of the Day – April 23 2016
LIFT: 1 Squat Clean + 2 front squat EMOM x 10 WOD: AMRAP in 20 1 Rope climb 10 KB Swings @ 24/16 kg 20... Read More
Workout of the Day – April 22 2016
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 25 ft OH Barbell lunge 8 burpees over bar 25 ft OH barbell lunge... Read More
Workout of the Day – April 17 2016
LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @... Read More
Workout of the Day – April 14 2016
LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: AMRAP in 8 4 push ups 8 ball slams @ 25/20... Read More
Workout of the Day – April 9 2016
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)
Workout of the Day – April 8 2016
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 4 3 HSPU 12 alt. pistols -Rest 1 min- AMRAP in 4 4 pendlay row @... Read More
Workout of the Day – April 4 2016
SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s