WOD: Front Squat, C2B, KBS, Burpees
Friday Workout Of the Day LIFT Front Squat with 3sec Pause 5×2 @ 70% WOD 4 Rounds… 9 Chest to Bar Pullups 15 Kettlebell Swings (50/35) 21 Burpees
WOD: Front Squat, C2B, KBS, Burpees Read More »
Friday Workout Of the Day LIFT Front Squat with 3sec Pause 5×2 @ 70% WOD 4 Rounds… 9 Chest to Bar Pullups 15 Kettlebell Swings (50/35) 21 Burpees
WOD: Front Squat, C2B, KBS, Burpees Read More »
Wednesday Workout Of the Day LIFT Back Squat: Find 1RM WOD “Fran” 21-15-9 Thrusters (95/65) Pullups
HERO WOD ‘Murph’ For Time: 1600m Run 100 Pullups 200 Pushups 300 Squats 1600m Run Reps can be partitioned in any way
Saturday Workout Of the Day LIFT Deadlift 3×3 @ 65% WOD “Helen” 3 Rounds… 400m Run 21 KB Swings (50/35) 12 Pullups
WOD: Deadlift, Helen Read More »
Thursday Workout Of the Day LIFT Snatch 3×3 @ 70% 2×3 @ 75% WOD 1 5 rounds: Work 45sec /Rest 15sec 60 Yard Suicides WOD 2 15 Calorie Row 12 Thrusters (95/65) 9 Pullups 6 Burpee Box Jumps (24/20) 3 Burpee Muscle Ups OR 9 Burpee Pullups & 9 Dips 1 Rope Climb
WOD: Snatch, Mixed Bag Metcons Read More »
Wednesday Workout Of the Day LIFT Back Squat 5×5 @80% WOD 100 Lunges 80 Mountain Climbers 60 Air Squats 40 Wall Balls (20/14) 20 Burpee Pullups
WOD: Squat, Lunges, MCs, WBs, BPs Read More »
Thursday Workout Of the Day SKILL Muscle Ups – 3×5 Eccentric Transitions WOD 1 5min AMRAP 1+ Handstand Pushups 1+ Box Jumps (30/24) [2min rest] WOD 2 5min AMRAP 2+ Pullups 2+ Dips [2min rest] WOD 3 5min AMRAP 3+ Burpees 3+ KB Swings (50/35)
WOD: MUs, HSPUs, BJs, PUs, Dips, Burpees, KBS Read More »
Wednesday Workout Of the Day LIFT: Find 1RM Press WOD: ‘Quarter Gone Bad’ 5 rounds… 15 seconds of work 45 seconds of rest Thrusters (135/95) 50 LB Weighted Pull-ups Burpees
WOD: Press, Quarter Gone Bad Read More »
Friday Workout Of the Day LIFT Front Squat 3×3 @ 90% 3RM WOD 21-15-9 Goblet Squats (50/35) Ring Dips Pullups
WOD: Front Squats, Goblets, Dips, Pullups Read More »
Tuesday Workout Of the Day LIFT Back Squats 2 Rounds… 1@90% 3RM Rest 15sec 1 Rest 30sec 1 Rest 45sec 1 Rest 2-3min Between Rounds Then… 1 Round @95-100% WOD “Crazy Eights” 8min AMRAP 8 Front Rack Walking Lunges (115/75) 8 Chest to Bar Pullups 8 Box Jumps (24/20)
WOD: Back Squat, Lunges, C2B, Jumps Read More »