Workout of the Day – December 21 2016
LIFT: Power Snatch – 5 RM WOD: 1000m Row 30 Alternating pistols 15 Thrusters @ 95/65 -for time-
Workout of the Day – December 15 2016
LIFT: Jerk – 1 RM WOD: Partners complete 3 rounds each: One partner completes 500m Row. The other partner performs AMRAP DB Snatch @ 45/30... Read More
Workout of the Day – December 7 2016
SKILL: 2000m Row WOD: 3 Rounds 10 Burpee broad jump 20 Sit ups
Workout of the Day – December 4 2016
SKILL: pistols 5-4-3-2-1 WOD: Partners complete 3 rounds each *partner A rows 500m *partner B completes max reps Bench press @ 50% 5RM while partner... Read More
Workout of the Day – December 1 2016
SKILL: Hand balancing practice WOD: Partner 10 min AMRAP Row for Calories Rest 2 min Partner 5 min AMRAP Wall ball @ 20/14
Workout of the Day – November 28 2016
SKILL: 500m Row for time WOD: AMRAP in 20 1 Rope climb 25 Deadlift @ 135/95 50 Box Jump Over @ 24/20
Workout of the Day – November 25 2016
SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups
Workout of the Day – November 21 2016
LIFT: Press – 1 RM WOD: 4 Rounds 250m Row 10 Weighted step ups / leg @ 40/25 10 burpees
Workout of the Day – November 18 2016
LIFT: Push press – 3 RM WOD: 4 Rounds of 1 min Intervals Tire Flips @ 450/250 K2E Row for Calories -Rest-
Workout of the Day – November 16 2016
SKILL: T2B progressions WOD: Partner AMRAP in 20 A) 30 Cal Row B) Max goblet squats @ 24/16 kg -alternate each round-