Workout of the Day – May 21 2017
LIFT: OH Squat – 5 RM WOD: AMRAP in 12 200m Row 10 MB Clean @ 20/14 5 Sprawls
Workout of the Day – May 5 2017
SKILL: KB Drills – 30 sec Intervals R-arm swing R-arm Highpull H2H swing L-arm swing L-arm Highpull Rest Complete 3 Rounds WOD: 5 Rounds for... Read More
Workout of the Day – April 21 2017
SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s
Workout of the Day – April 17 2017
LIFT: Clean & Jerk – 7 x 1 WOD: Every 3 minutes complete: 500m Row + 15 Ball slams @ 20/15 Complete 3 Rounds
Workout of the Day – April 12 2017
SKILL: 500m Row for time WOD: 15 – 1 C2B pull ups 1 – 15 KB Swings (HAF)
Workout of the Day – April 3 2017
SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-
Workout of the Day – March 29 2017
LIFT: Bench Press- 3 x 5 WOD: 5 Rounds 10 push ups 1 Rope climb 10 strict press @ 75/55 25 Cal Row
Workout of the Day – March 28 2017
SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 12 250m Row 10 Pendlay Row @ 115/85
Workout of the Day – March 25 2017
SKILL: Ring supports & L – sits WOD: 3 Rounds – AMCAP in 3 min 10 Front squat @ 185/135 10 Box jump @ 30/24... Read More
Workout of the Day – March 22 2017
SKILL: Atlas Stone Technique WOD: 200m Row 10 T2B 200m Row 15 paralette pass thru 200m Row 20 sit ups 200m Row 15 paralette pass... Read More