Posts

Workout of the Day – July 15 2019

STRENGTH: Press 5 x 3

WOD:

AMRAP in 10

18 Wall Ball @ 20/14

9 DB Hang Power Clean @ 50/35

6 DB Push Press

Workout of the Day – July 7 2019

SKILL: Tire Flips

WOD:

4 Rounds

15 Wall Ball @ 20/14

200m Run

15 Wall Ball

-2min Rest between Rounds-

Workout of the Day – July 2 2019

STRENGTH: Deadlift 2@90%, 3×3 @ 75%

WOD:

AMRAP in 10

800m Run

40 Wall Ball @ 20/14

20 Cal Assault Bike

400m Run

20 Wall Ball

10 Cal Assault Bike

200m Run

10 Wall Ball

5 Cal Assault Bike

Workout of the Day – June 21 2019

STRENGTH: Press 5×3

WOD:

EMOM x 8

100m sprint

max wall balls @ 20/14

Workout of the Day – June 4 2019

Agility Skills

WOD:

100 Double under’s

50 Wall Ball @ 20/14

25 C2B Pull ups

100 Double under’s

25 C2B Pull ups

50 Wall Ball

100 Double under’s

Workout of the Day – May 22 2019

SKILL: Rope climbs

WOD:

27-21-15-9

Wall Ball @ 20/14

Burpees to 6″ target

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