Workout of the Day – July 14 2018
LIFT: Clean & Jerk – 7 x 1 WOD: 6 Rounds 25 KB Swings @ 24/16 kg 400m Run BENCHMARK: “Saman” 8 Rounds 13 Deadlift... Read More
Workout of the Day – July 7 2018
SKILL: Burgener Prep WOD: 20 min to find heaviest complex: 1 Power Clean + 1 Hang Power Clean -THEN- Reduce weight to 75% Complete Max... Read More
Workout of the Day – June 23 2018
SKILL: 3 x 20 sec plate hop drills WOD: 4 Rounds 400m Run 30 DB Power Cleans @ 40/30 30 Wall Ball @ 20/14 -Rest... Read More
Workout of the Day – June 9 2018
LIFT: Power Snatch – 1 RM WOD: 30 OH Walk. Lunges @ 45/25 30 K2E 30 Sit ups 30 Cal Row 30 Sit ups 30... Read More
Workout of the Day – June 8 2018
SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14
Workout of the Day – June 2 2018
SKILL: 150 KB Swings for Time WOD: 3 Rounds 400m Run 10 Clusters @ 95/65 15 Burpees
Workout of the Day – May 26 2018
LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows
Workout of the Day – May 23 2018
LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
Workout of the Day – May 21 2018
“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run
Workout of the Day – May 12 2018
LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 A) 5 HSPU B) 10 Ring Dips C) 10 DB Rows