Workout of the Day – December 2 2017
SKILL: 200m Row sprint 2 x 100m Row sprint WOD: 1-2-3-4-5-6-7-8-9-10 Weighted step ups – HAP 5 Box jump after each set
Workout of the Day – November 29 2017
SKILL: 500m Row for time WOD: 5 rounds 2 Rope climbs 10 alt. pistols 15 Suitcase Deadlift @ 32/24 kg
Workout of the Day – November 27 2017
LIFT: Back Squat – 1RM WOD: AMRAP in 8 50 foot walking DB Lunge 10 Cal Assault Bike or Row
Workout of the Day – November 20 2017
SKILL: 3 x 10 pulls on Rower for distance leg drive and full stroke WOD: 15 min Ladder 5 pull ups* 30 Double under’s *add... Read More
Workout of the Day – November 14 2017
SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +... Read More
Workout of the Day – November 8 2017
LIFT: Snatch – 1 RM WOD: AMRAP in 15 20 Cal Row 15 sit ups ME HS hold
Workout of the Day – October 31 2017
SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1... Read More
Workout of the Day – October 24 2017
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95
Workout of the Day – October 23 2017
SKILL: 1000m Row WOD: 5 Rounds 10 Russian step ups – HAP 20 Wall ball @ 20/14
Workout of the Day – October 18 2017
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 10 Cal Row 20 DB Clusters @ 30/20