Workout of the Day – August 10 2015
LIFT: Press – 5 x 5 WOD: 40 calorie Row 20 Shoulder to Over head @ 135/95 40 Deadlift @ 135/95
Workout of the Day – July 25 2015
SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees
Workout of the Day – July 20 2015
LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 Hang Power Snatch @ 95/65 15 Calorie Row
Workout of the Day – June 24 2015
LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest... Read More
Workout of the Day – June 21 2015
LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 8 – alternate every minute A) 5 pull ups & 5 dips B) 10... Read More
Workout of the Day – June 10 2015
SKILL: Running drills WOD: AMRAP in 8 10 Alt. DB snatches @ 40/30 15 Box Jumps @ 24/20 – Rest 2 min – 500m Row... Read More
Workout of the Day – June 3 2015
LIFT: Bench Press 3 x 5 WOD: Row 1000m 3 Rounds of… 5 Renegade Row @ 30/25 25 KB Swings @24/16 kg then… Row 1000m
Workout of the Day – May 18 2015
SKILL: Hungry Hungry Hippos WOD: Teams of 4 – 3 Rounds 1 min Intervals each: Row for cal. Box Jumps KB Swings MB Cleans Rest
Workout of the Day – April 20 2015
SKILL: Core Complex x 10 WOD: 3 Rounds 10 Weighted step ups per leg @ 2×45/2×25 15 push ups 500m Row
Workout of the Day – March 30 2015
LIFT: Jerk 6 x 4 WOD: 4 Rounds 250m Row 20 OH Lunge steps @ 45/25