Posts

Workout of the Day – July 5 2019

STRENGTH: Back Squat 5 x 5

WOD:

21-15-9

Cal Assault Bike

T2B

H/R Push up

Workout of the Day – June 24 2019

STRENGTH: Bench Press 5 x 5

WOD:

10 min EMOM

odd: 5 strict pull ups or 3 muscle ups

even: 2 strict HSPU

Workout of the Day – June 23 2019

STRENGTH: Back Squat 5 x 5

WOD:

4 Rounds

6 Tire Flips @ 450/250

12 Box Jump @ 24/20

18 Burpees

-Rest between rounds as needed-

Workout of the Day – June 11 2019

STRENGTH: Back Squat – 5 x 5

WOD:

AMRAP in 12

100 single under’s

10 Burpee pull ups

100 foot walking lunge

10 Burpee pull ups

Workout of the Day – May 29 2019

STRENGTH: Back Squat 5 x 5

WOD:

400m Run Buy In

10 Rounds

5 Power Clean @ 135/95

10 Pull ups

400m Run Cash Out

Workout of the Day – May 17 2019

STRENGTH: Back Squat 5 x 5

WOD:

Partner’s

A) 400m Run, B) Max T2B

switch

A) 400m Run, B) Max sit ups

switch

A) 400m Run, B) Max Ball Slams @ 20/15

switch

Workout of the Day – April 25 2019

STRENGTH: Bench Press 4 x 4

WOD:

AMRAP in 6

6 Hang Squat Cleans @ 115/75

6 Bar Facing Burpees

Workout of the Day – April 23 2019

STRENGTH: Back Squat 5 RM

WOD:

3 Rounds – 45 sec work / 15 sec Rest

SLDL @ 75/55

Double under’s

KB Swings @ 24/16

Renegade Row

Workout of the Day – May 5 2019

STRENGTH: Back Squat 5×5 @ 75% 5RM

WOD:

21-15-9

Power Cleans @ 95/65

Push Press @ 95/65

Workout of the Day – April 10 2019

Back Squat – 3 x 5

WOD:

50-40-30-20-10 KB Swings @ 24/16 kg

10 Box Jumps after each set @ 24/20″