Posts

Workout of the Day – February 19 2019

SKILL:

Tire Flip

WOD:

Partners – 4 Rounds

2 min AMRAP Power Cleans (HAP)

1 min rest

2 min AMRAP Alt. Tire Flips

1 min Rest

Workout of the Day – February 10 2019

SKILL:

Tire Flips for Max Load

WOD:

Max Calorie Assault Bike

15 sec sprint / 45 sec rest

Workout of the Day – January 8 2019

SKILL:

Atlas Stone & Tire Flip Technique

WOD:

5 Rounds

4 Atlas stone to shoulder (HAP)

5 Tire Flips (HAP)

-Rest as needed between rounds-

Workout of the day – December 1 2018

SKILL:

Tire Flips

WOD:

10 Rounds

station 1: 30 sec assault bike sprint

station 2: 60 sec rest

station 3: 30 sec Row sprint

station 4: 60 sec rest

BENCHMARK:

“McGhee”

Workout of the Day – September 11 2018

LIFT:

Press – 5 x 5

WOD:

Partners complete 6 Rounds

10 Alternating Tire Flips @ 450/250

200m Run Together

6 Alternating Rope Climbs

Workout of the Day – August 21 2018

SKILL:

Balance Drills

WOD:

Teams of 3

5 min AMRAP Sled Drag 100 feet @ 190/145

1 min rest

4 min AMRAP Rope Climbs (rep 4 rep)

1 min Rest

3 min AMRAP Tire Flips (rep 4 rep)

Workout of the Day – August 15 2018

SKILL:

Tire Flips

WOD:

15-12-9

Double under’s

T2B

OH Lunge @ 45/25

Workout of the Day – July 29 2018

LIFT:

OH Squat – 5 x 3

WOD:

5 Rounds

12 Supine Ring Rows

4 Tire Flips

Workout of the Day – June 5 2018

SKILL:

Tire Flip

WOD:

5 Rounds

300m Row / 250m Row (M/W)

10 HSPU (sub 3 Wall walk)

5 Tire Flips @ 600/450

Workout of the Day – May 6 2018

LIFT:

Deadlift – 3 x 8

WOD:
3 Rounds

60 sec AMRAP Tire Flips (HAP)