Workout of the Day – February 2 2020
STRENGTH: Press 5 x 3 WOD: 3 Rounds 20 Deadlift @ 135/95 10 Ring Dips
Workout of the Day – January 4 2020
STRENGTH: OH Squat – 5 x 3 WOD: 2 Rounds 10 Pull ups 10 Ring dips 10 T2B 30 MB Cleans @ 20/14
Workout of the Day – November 27 2019
SKILL: Core Complex x 10 WOD: AMRAP in 20 20/15 Cal Assault Bike 20 Push Press @ 95/65 15 Burpess 10 Ring Dips
Workout of the Day – November 12 2019
STRENGTH: Front Squat 5 x 2 @ 90% WOD: AMRAP in 12 3 strict L-pull ups 6 Ring dips 6 pistols
Workout of the Day – October 28 2019
SKILL: Tire Flips WOD: 12-9-6 Hang Power Cleans @ 135/95 HSPU -then- 12-9-6 Hang Power Cleans @ 115/75 Ring Dips
Workout of the Day – October 25 2019
SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set
Workout of the Day – October 18 2019
STRENGTH: Front Squat 5 x 2 @ 85% WOD: 10 Rounds 5 KB Snatch – R 5 KB Snatch – L 5 Ring Dips 10... Read More
Workout of the Day – September 17 2019
STRENGTH: Press 4 x 3 WOD: AMRAP in 15 50 Double under’s 20/15 Calorie Assault Bike 10 Ring Dips
Workout of the Day – June 3 2019
STRENGTH: 10 min EMOM Sq. Clean + Hang P. Clean + Jerk @ 75% WOD: 5 Rounds 12 Deadlift @ 155/105 9 K2E 6 Ring... Read More
Workout of the Day – April 14 2019
SKILL: Kip Swing / Hollow & Arch Hold WOD: 10 Rounds 2 Shoulder to Overhead @ 135/95 5 T2B 8 Ring Dips (sub. push ups)