SKILL: 400m Run for time WOD: Friday the 13th Crap Shoot – AMRAP in 13 Roll the dice – do the reps – Repeat 2-40/30... Read More
WOD
Refer A Friend
Invite A Friend To Check Us Out!
LIFT: Front Squat – 5 x 3 @ 75% 3RM WOD: 10 to 1 Pull ups 2 to 20 KB Swings @ 32/24 kg
LIFT: Press – 3 x 10 @ 65% 5RM WOD: Partner’s A) 200m Dual KB Front Rack Carry @ 24/16 kg B) Begin AMRAP -A... Read More
SKILL: Alternating Tabata L-Hang & Plank Hold WOD: 10-9-8-7-6-5-4-3-2-1 Front Squats @ 135/95 Row 200m after even sets Run 200m after odd sets
LIFT: Deadlift – 5 x 5 @ 75% WOD: AMRAP in 16 12 Goblet Squats @ 24/16 kg 8 T2B 6 Broad Jump
LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: 5 Rounds 20 Cal Row 20/15 Cal Assault Bike 50 Double under’s -Rest 1... Read More
SKILL: Burgener Prep WOD: 20 min to find heaviest complex: 1 Power Clean + 1 Hang Power Clean -THEN- Reduce weight to 75% Complete Max... Read More
LIFT: Back Squat – 5 x 5 @ 75% WOD: EMOM to failure 100m Sprint 2 V-ups (add 2 reps every minute)