Workout of the Day – September 20 2015
LIFT: Deadlift – 1 x 5 WOD: 5 Rounds of…. 30 second Intervals squats broad jumps Hang power cleans @ 95/65 -rest-
Workout of the Day – September 19 2015
LIFT: Press – 5 x 3 WOD: 3 Rounds 200m Run 15 Ball slams @ 20/15 6 Push press (@ press weight)
Workout of the Day – September 17 2015
LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 min odd: suicide run even: 50 foot OH barbell carry @ 95/65
Workout of the Day – September 15 2015
SKILL: Agility drills WOD: AMRAP in 7 50 Double under’s 10 sprawls 5 Power clean @ 135/95
Workout of the Day – September 13 2015
LIFT: Clean & Jerk – 7 x 1 WOD: 7 Rounds 5 pull ups 7 Deadlift @ 225/155 9 Box Jumps @ 24/20
Workout of the Day – September 11 2015
LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 100m Run 10 OH Lunge steps @ 45/25
Workout of the Day – September 9 2015
SKILL: Max tire flips in 90 sec. WOD: 3 Rounds 5 min AMRAP 3 G2OH @ 115/85 6 Burpees over bar -Rest 2 min-
Workout of the Day – September 7 2015
Labour Day Partner Workout LIFT: 10,000 lbs Overhead WOD: Row 750m (one athlete working at a time) 50 box jump overs (alternate athlete every jump)... Read More
Workout of the Day – September 5 2015
SKILL: Sprint drills – 4 x 50m WOD: 21-15-9 Thrusters @ 95/65 Double under’s
Workout of the Day – September 3 2015
LIFT: Snatch – 7 x 1 WOD: Complete 3 Rounds w/ 1 min Rest between Rounds 3 min AMRAP 6 DB Snatch @ 45/30 6... Read More