Posts

Workout of the Day – May 6 2019

SKILL: Sled Push for Load

WOD:

5 Rounds

100 foot walking lunge

20 Wall Ball @ 20/14

100m Run

20 Pull ups

Workout of the Day – April 21 2019

Easter WOD – Teams Of 4

With a Tabata clock running each team member works for a 20 sec interval, rotate through the team to complete

100 Burpees

100 Calorie Assault Bike

100 Wall Balls @ 20/14

100 Calorie Row

Workout of the Day – April 19 2019

Fight Gone Bad

3 Rounds

1 min AMRAP Wall Ball @ 20/14

1 min AMRAP SDLHP @ 75/55

1 min AMRAP Box Jumps @ 24/20

1 min AMRAP Push Press @ 75/55

1 min AMRAP Row for Calories

1 min Rest between Rounds

Workout of the Day – April 11 2019

SKILL: Agility drills

WOD:

10 Wall Ball @ 20/14

10 Calorie Assault Bike

20 Wall Ball

10 Pull ups

30 Wall Ball

10 Cal Bike

40 Wall Ball

10 Pull ups

50 Wall Ball

10 Cal Bike

Workout of the Day – March 30 2019

Clean & Jerk Prep work

3 Rounds

21 Wall Ball @ 20/14

15 C2B Pull ups

9 Clean & jerk @ 135/95

Workout of the Day – March 22 2019

LIFT:

OH Squat – 3×3

WOD:

Partner’s – 8 min AMRAP

P1: starts at turf – vault high box – suicide run – 5 wall ball – sprint back

Tag P2

-score Wall ball reps

Workout of the Day – March 5 2019

LIFT:

Bench Press – 5 x 3

WOD:

20 min EMOM

1 Power Snatch @ 95/65

5 Wall ball @ 20/14

10 / 5 push ups

Workout of the Day – February 25 2019

SKILL:

Pull ups 5-4-3-2-1

WOD:

20 min Ladder

DB Front Rack Lunges / per leg @ 50/35

Wall Ball @ 20/14

-start with 1 rep of each, then 2 reps of each, then 3 reps, then 4 reps, etc..

Workout of the Day – February 5 2019

LIFT:

Deadlift – 5 x 4

WOD:

“Karen”

150 Wall Ball @ 20/14

Workout of the Day – January 31 2019

LIFT:

10 min EMOM 1 Squat Clean + 1 Hang Power Clean

WOD:

100 Wall Ball for time @ 20/14

-EMOM 20 Double under’s-