Workout of the Day – January 28 2017
LIFT: Back Squat – 3 x 5 WOD: 60 Calorie Row 20 Shoulder to OH @ 155/115
Workout of the Day – January 27 2017
SKILL: Tire Flips WOD: AMRAP in 12 4 C2B pull ups 8 Alternating DB snatch @ 40/25 16 Russian Step ups @ 40/25
Workout of the Day- January 26 2017
LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 4 T2B 8 KB Swings @ 32/24 kg 12 GHD sit ups (weighted Abmat situps)
Workout of the Day – January 25 2017
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 10 Burpees 20 Walking lunge steps
Workout of the Day – January 24 2017
SKILL: Core Complex – 10x WOD: Complex 5 Rounds of the following complex: 10 KB Swings @ 24/16 kg 1 pull up (strict and/or weighted)... Read More
Workout of the Day – January 23 2017
LIFT: Clean & Jerk – 7 x 1 WOD: 10 min EMOM 4 T2B 8 Push press @ 95/65 12 squats
Workout of the Day – January 22 2017
LIFT: Front Squat – 5 x 2 WOD: 25 Pull ups 50 Box jumps @ 24/20 100 OH Squats @ 45/35 50 Cal. Row 25... Read More
Workout of the Day – January 19 2017
LIFT: Deadlift – 5 x 5 (60% of 5RM) WOD: 21-15-9 Burpee broad jumps KB Swings @ 32/24 kg
Workout of the Day – January 18 2017
SKILL: Sledge swings – Tabata WOD: 30 min AMRAP 1000m Row 25 Push Press @ 75/55 150 foot Farmer Carry (HAP)
Workout of the Day – January 17 2017
LIFT: Bench Press – 3 X 5 WOD: 3 Rounds 25 Cal. Row 15 Goblet squats @ 24/16 kg 2 Wall walks