Posts

Workout of the Day – May 18 2019

WOD:

AMRAP in 20

21/15 Calorie Row

15 Pull ups / Ring Rows

9 Hang Squat Cleans @ 135/95

Workout of the Day – May 12 2019

SKILL: Double Under’s

WOD:

3 Rounds

500m Row

100m DB Farmer Carry @ 50/35

25 Sit ups

Workout of the Day – May 8 2019

STRENGTH: 1 1/4 Front Squats – 5 x 1 @ 95%

WOD:

3 Rounds

20/15 Cal Row

15 Deadlift @ 225/155

20/15 Cal Row

-Rest 3 min between Rounds-

Workout of the Day – April 27 2019

WOD

20 Power Snatch @ 95/65

20 OH Squat

20 Cal Row

20 GHD sit ups

Rest 2 min

15 P. Snatch

15 OH Squat

15 Cal Row

15 GHD sit ups

Rest 2 min

10 P. Snatch

10 OH Squat

10 Cal Row

10 GHD sit ups

Workout of the Day – April 21 2019

Easter WOD – Teams Of 4

With a Tabata clock running each team member works for a 20 sec interval, rotate through the team to complete

100 Burpees

100 Calorie Assault Bike

100 Wall Balls @ 20/14

100 Calorie Row

Workout of the Day – April 19 2019

Fight Gone Bad

3 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP SDLHP @ 75/55

1 min AMRAP Box Jumps @ 24/20

1 min AMRAP Push Press @ 75/55

1 min AMRAP Row for Calories

1 min Rest between Rounds

Workout of the Day – April 13 2019

Front Squat – 5 x 3 @ 90%

WOD:

AMRAP in 15

250m Row

10 DB Snatch – R @ 50/35

10 DB Snatch – L

5 Bar MU

Workout of the Day – April 5 2019

Rope Climbs

WOD:

2 Rounds – 30 sec work / 30 sec rest

Thrusters @ 95/65

Bike

Burpees

Row

Power Cleans @ 95/65

Bike

Burpees

Row

Workout of the Day – April 4 2019

OH Squat – 4 x 2

WOD:

6 Rounds

10 Calorie Assault Bike

12 Press @ 65/45

10 Calorie Row

12 Ring dips

Workout of the Day – March 21 2019

WOD:

Partner’s complete 2 min Work / 1 min Rest of the following

Hang Squat Clean @ 95/65 (1 athlete working)

Heavy Sled Push

Row for Calories (both athletes)

Shoulder to Overhead @ 95/65 (1 athlete working)

D-Ball over Bar @ 100/70 (alternating)

Sledge Swings (1 athlete working)