Workout of the Day – September 16 2017
SKILL: Snatch – Burgener warm up WOD: 30 min EMOM 1 rep of Bear Complex add / subtract weight as needed.
Workout of the Day – September 15 2017
LIFT: Clean & Jerk – 7 x 1 WOD: Partners A) Row 1000m B) AMRAP of 5 push press + 5 pull ups Complete 2... Read More
Workout of the Day – September 8 2017
LIFT: Snatch – 7 x 1 WOD: Plank 60 sec 50 sit ups Plank 60 sec 40 sit ups Plank 60 sec 30 sit ups... Read More
Workout of the Day – September 6 2017
LIFT: OH Squat – 5 x 2 WOD: 100 KB Swings @ 24-16 kg 10 Burpees 20 Box Jump @ 24/20 100 Kb Swings 20... Read More
Workout of the Day – September 2 2017
LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm... Read More
Workout of the Day – August 25 2017
LIFT: 10 min EMOM @ 75% 1RM: 1 snatch pull + 1 squat snatch WOD: Coed Partner’s – Complete 5 rounds A) 100m Farmer Carry... Read More
Workout of the Day – August 24 2017
SKILL: 400m Run for time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 hang power cleans 6 push jerk
Workout of the Day – August 23 2017
LIFT: 10 min EMOM: 1 press + 2 push press + 3 push jerk WOD: Partner’s – AMRAP in 10 A) Calories on Assault Bike... Read More
Workout of the Day – August 22 2017
LIFT: 10 min EMOM @ 75% 1RM: 1 Clean pull + 1 Squat clean + 1 hang power clean WOD: 20 min AMRAP 400m Run... Read More
Workout of the Day – August 12 2017
LIFT: Back squat – 3 x 5 WOD: 21-15-9 Power cleans @95/65 Box jump @ 24/20