Wednesday Workout Of the Day WOD 1 30 Back Squats, 3min rest 20 Front Squats, 3min rest 10 Overhead Squats Partner WOD One partner planks while other partner works…. 100 Kettlebell Swings (50/35) 200 Double Unders 100 Pushups
WOD: Squatz / Partnerz Read More »
Tuesday Workout Of the Day WOD 1 10min EMOM 3 Snatches (65%) WOD 2 15min AMRAP 6 Kettlebell Snatch (50/35) 12 Burpees 18 Situps
WOD: Snatch / KB Snatch – Burpees – Situps Read More »
Monday Workout Of the Day SKILL 3x max effort handstand hold WOD 20 pullups 50 double unders 25 wall balls 40 double unders 20 wall balls 30 double unders 15 wall balls 20 double unders 10 wall balls 10 double unders 5 wall balls 20 pull ups
WOD: Handstand / PUs – DUs – WBs Read More »
Sunday Workout Of the Day WOD 1 9-7-5 Power Snatch (70% 1RM) Handstand Pushups WOD 2 10min EMOM 3 Thrusters (135/95) 3 KBs (70/50) WOD 3 10min Max Calorie Row
WOD: Triple Dirty Metcon Read More »
Saturday Workout Of the Day LIFT Clean and Jerk 3×3 WOD 17min AMRAP 50 Wall Balls (20/14) 5 Toes to Bar 40 Wall Balls 10 Toes to Bar 30 Wall Balls 15 Toes to Bar 20 Wall Balls 20 Toes to Bar 10 Wall Balls 25 Toes to Bar Max Burpees
WOD: Clean & Jerk / WBs – T2B – Burpees Read More »
Friday Workout Of the Day WOD 1 21-15-9 Overhead Squat (55%) Ring Rows WOD 2 9min AMRAP 30 Box Jumps (24/20) 30 Kettlebell Swings (50/35) 30 Double Unders 5 Muscleups
WOD: OHS – Rows / BJumps – KBS – DUs – MUs Read More »
Thursday Workout Of the Day WOD 1 15-10-5 Deadlift (60%) Dips WOD 2 11min AMRAP 11 Thrusters (115/75) 11 Chest to Bar Pullups 11 Burpees 11 Sumodeadlift High Pull
WOD: Deadlift – Dips / Thrusters – C2B – Burpees – SDHP Read More »
Congratulations to our January member of the month, Michelle Boyd! Michelle signed on for foundations with us back in August and has made steady improvements ever since. She is near the top of the leaderboard in our Paleo challenge, rarely takes a day off, and always trains with a great attitude. These past couple months
January Member of the Month Read More »
Wednesday Workout Of the Day WOD 30-20-10 Push jerk (50%) Lunges Toes to Bar Situps Double Unders
WOD: Wednesday Chipper Read More »
Tuesday Workout Of the Day WOD 1 21-15-9 Power Cleans (55%) Pushups WOD 2 8min AMRAP 15 Wall Balls (20/14) 15 Kettlebell Swings (50/35) EMOM: 3 Burpees
WOD: Clean & Pushup / Wall Balls – KB – Burpees Read More »
