Workout of the Day – October 21 2017
LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees... Read More
Workout of the Day – October 8 2017
LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s
Workout of the Day – September 26 2017
LIFT: Press – 5 x 3 WOD: EMOM x 20 1 Power clean + 1 hang Power clean + 1 Push jerk
Workout of the Day – September 22 2017
SKILL: Rope climbs WOD: 20 min Ladder Front rack lunges @ 95/65 Push press Burpee over bar -add 1 rep per round for 20 minutes-
Workout of the Day – September 20 2017
LIFT: Snatch – 7 x 1 WOD: 15 Rounds 4 strict pull ups 4 Dual DB / KB strict press -for strength & quality
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 14 2017
LIFT: Press – 5 x 3 WOD: EMOM x 20 A) 3 Muscle ups (sub 6 C2B) B) 10 Russian step ups – HAP C)... Read More
Workout of the Day – September 1 2017
LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
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 18 2017
LIFT: Press – 5 x 3 WOD: AMRAP in 8 8 Med Ball Cleans @ 20/14 8 OH Lunges w/ MB 100m Sprint