Workout of the Day – January 6 2017
SKILL: 5×15 Hollow Rock 5×5 Supine Rows WOD: AMRAP in 15 10 KB Swings @ 32/24 kg 10 push ups 10 V ups
Workout of the Day – January 5 2017
LIFT: Bench – 3 x 5 @ 85% of 5RM WOD: 5 Rounds 1 Power clean @ 95/65 2 Beggars 1 Suicide sprint
Workout of the Day – January 4 2017
LIFT: Back Squat – 3 x 5 @ 85% of 5RM WOD: 60 wall ball @ 20/14 50 squat thrusts 40 T2B 50 goblet squats... Read More
Workout of the Day – January 3 2017
SKILL: Seated Sled Pull for load WOD: 21-18-15-12-9-6-3 push press @ 95/65 KB Swings @ 24/16 kg double under’s
Workout of the Day – January 2 2017
LIFT: Power Snatch – 1 RM WOD: 4 Rounds 10 Renegade Rows (w/push up) @ 45/35 DB 10 Russian Step ups per leg
Workout of the Day – December 31 2016
WOD: Fight Gone Bad 3 Rounds, rotating each minute Wall ball @ 20/14 SDLHP @ 75/55 Box Jump @ 24/20 Push press @ 75/55 Row... Read More
Workout of the Day – December 30 2016
LIFT: Power Clean – 1 RM WOD: Partners complete 5 Rounds each A) 200m Row B) plank hold
Workout of the Day – December 29 2016
LIFT: Power Snatch – 3 RM WOD: 8 Rounds 10 Burpees 20 walking lunges w/DB @ 45/30 30 Double under’s
Workout of the Day – December 28 2016
SKILL: 500m Row for time WOD: 5 Rounds 30 sec. AMRAP tire flips 30 sec. AMRAP box jumps onto tire 30 sec. AMRAP wall ball... Read More
Workout of the Day – December 27 2016
LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set