Workout of the Day – March 13 2020
STRENGTH: Thruster 1RM WOD: Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10 Sprawls 4 – 10 Pull ups 5... Read More
Workout of the Day – November 18 2019
SKILL: 500m Row for time WOD: 5 Rounds 10 Clusters @ 115/75 5 Bar MU
Workout of the Day – February 27 2019
LIFT: Thruster – 1 RM WOD: 20 min EMOM 2 KB Deadlift 4 KB Sumo-Deadlift Highpull 8 KB Swings -HAP-
Workout of the Day – February 23 2019
LIFT: 1 1/4 Front Squats – 5 x 2 WOD: 20 min EMOM 1 press 2 push press 3 thrusters -HAP-
Workout of the Day – January 30 2019
LIFT: Front Squat – 5 x 2 1 1/4 Squats WOD: 3 Rounds 5 Broad Jump 10 Dual KB Thrusters @ 24/16 kg 15 Pull... Read More
Workout of the Day – July 20 2018
LIFT: Bench Press – 3 x 10 WOD: EMOM x 16 A) 8 KB Thrusters (4 per arm) @ 24/16 kg B) 8 Burpees
Workout of the Day – May 27 2018
SKILL: Bar Muscle Ups / Progressions WOD: 10 Rounds 5 Push press @ 75/55 5 Thruster @ 75/55 1 Rope Climb -30 second Rest b/w... Read More
Workout of the Day – April 29 2018
SKILL: Skin the Cat – Lever progressions WOD: AMRAP in 2 3 Thrusters @ 95/65 6 Burpee O/B -REST 1 min- Complete 5 Rounds
Workout of the Day – February 18 2018
SKILL: 10 min to find 1RM Tire Flip WOD: 10 -9-8-7-6-5-4-3-2-1 DB Clean to Thruster @ 40/25 Shuttle sprint after each set
Workout of the Day – December 20 2017
SKILL: 10 Rounds of Core Complex WOD: EMOM x 20 – heavy but perfect form 1 Squat clean 1 Thruster 1 Push jerk