Workout of the Day – April 9 2018
LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 15 Cal Assault Bike 12 OH Lunge @45/25 9 Box Jump @ 24/20 6 push... Read More
Workout of the Day – April 3 2018
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 15/10 Cal Assault Bike 5 Touch N Go Power Cleans (HAP) -Rest between Rounds- -Each... Read More
Workout of the Day – March 25 2018
LIFT: Back Squat – 3 x 5 WOD: 2 Rounds 10 Cal Assault Bike 10 Thrusters @ 95/65 10 Cal Row 10 Thrusters
Workout of the Day – March 18 2018
SKILL: T2B Progressions – 3 x Max Effort WOD: 10 Calorie Assault Bike 5-4-3-2-1 Manmakers @ 40/30
Workout of the Day – March 10 2018
LIFT: 10 min EMOM 1 squat clean + 1 power clean @ 90% WOD: 14 min EMOM odd: 10/5 Cal Assault Bike even: 50 Foot... Read More
Workout of the Day – March 5 2018
LIFT: Jerk – 7 x 1 WOD: Teams of 3 Athlete 1 = static squat hold Athlete 2 = static OH DB/KB hold Athlete 3... 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 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 6 2018
SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power... Read More