Workout of the Day – April 24 2015
SKILL: Rope climbs – max ascents in 2 min. WOD: EMOM x 15 1 Power clean @ 115/75 2 Beggars 3 Push Press
Workout of the Day – April 22 2015
SKILL: Running drills WOD: 15-12-9 Deadlift @ 225/155 Strict pull ups
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 – April 18 2015
SKILL: 150 KB Swings for time WOD: AMRAP in 10 5 Burpees 10 Press @ 50% 5RM 15 Body Rows
Workout of the Day – April 16 2015
SKILL: Turkish Get up 5-4-3-2-1 WOD: 30 second Intervals for max reps: Hollow Rock Russian twist @ 16/12 kg HK2E Rest 5 Rounds
Workout of the Day – April 14 2015
SKILL: Hand balancing drills WOD: 20-15-10-5 Hang Power Snatch @ 95/65 Box Jumps @ 24/20 HK2E
Workout of the Day – April 12 2015
SKILL: Muscle up Transitions WOD: 21*18*15*12*9*6*3 Back Squats @ 3/4 BW *400m Run between each set -most athletes should err on the lighter side for... Read More
Workout of the Day – April 10 2015
SKILL: 5 x 5 Ring dips 5 x 30 sec. L sit WOD: AMRAP in 12 3 Power Cleans @ 95/65 6 Lunges w/BB 9... Read More
Workout of the Day – April 8 2015
SKILL: 3 Resisted sprints WOD: AMRAP in 9 6 Push press @ 95/65 3 Ring dips 1 Rope climb
Workout of the Day – April 6 2015
SKILL: Running drills WOD: 5 Rounds 15 T2B 20 Russian twist @ 16/12 kg 25 KB Swings @ 24/16 kg