Workout of the Day – January 14 2017
LIFT: Snatch – 7 x 1 WOD: 16 min AMRAP 300m Row 10 Squat cleans @ 135/95 10 T2B
Workout of the Day – January 13 2017
LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRollsAP in 13 min 2 – 100 DU’s 3 – 10 Ring... Read More
Workout of the Day – January 12 2017
SKILL: 500m Row for time WOD: 20 min AMRAP 20 Deadlift @ 225/155 40 Wall ball @ 20/14 20 Hang Cleans @ 155/115 40 Wall... Read More
Workout of the Day – January 11 2017
LIFT: Clean & Jerk – 7 x 1 WOD: 30-20-10 push ups alternating DB snatch @ 45/30
Workout of the Day – January 10 2017
LIFT: Front Squat – 5 x 2 @ 80% 1RM WOD: 21-15-9 DB Squat Clean to Thruster @ 45/30 Burpees
Workout of the Day – January 9 2017
SKILL: T2B – Tabata drill with progressions WOD: 3 Rounds 5 min AMRAP 10 Clean & Jerk @ 95/65 10 Box Jump @ 24/20 -2... Read More
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 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 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