Friday 11/04/2016
WOD: “Loredo” 6 Rounds 24 Air Squats 24 Push Ups 24 Walking Lunges Run 400m Also, we would like to say Good Luck to all our athletes competing in this weekend’s […]
RJ
Thursday 11/03/2016
WARM UP: 20 Min. Stretching WOD: 4 ROUNDS 1 Tower 1 Lap 20 Sit ups 20 Push ups
Wednesday 11/2/2016
STRENGTH: Squats 4 x 6 @ 70% WOD: For Time 50 Wall Balls 20/16 40 Burpees 30 Power Snatches 95/65 20 T2B 10 Bear Complex 95/65
Tuesday 11/01/2016
Strength: Deadlift 5 x 5 WOD: 20 minute AMRAP 7 Pull Ups 7 Air Squats 7 KB Swings 53/35 20 Calorie Row
Thursday 09/15/2016
STRENGTH DEADLIFT 5X5 OF 75% OF 1 REP MAX WOD 20 MINUTE AMRAP 7 DEADLIFTS @185/105 8 BURPEES OVER BAR 9 LUNGES WITH WALL BALL 10 WALLBALLS
Wednesday 09/14/2016
Strength: Bench Press 4 x 5 @ 70% WOD: CHIPPER 80 DOUBLE UNDERS 70 SIT UPS 60 PUSH UPS 50 EVIL WHEELS 40 WALL BALLS 30 TOES TO BAR 20 […]
Monday 09/12/2016
9/11 Memorial WOD 900 meter Run 11 T2B 11 Deadlift @ Body Weight 11 Strict Pull Ups 11 DL @ BW 11 Kettlebell Swings 53/35 11 DL @ BW 11 […]
Friday 09/09/2016
WOD: 25 Power Snatches @ 95/65 20 Floor Press 15 Push Press 10 Power Cleans 5 Bear Complex EMOM: 5 air squats Rest 5 min. Run 4 laps Row 2K […]
Thursday 09/08/2016
STRENGTH: Back Squat 5×3 @ 80% of 1RM WOD: 18 Min. AMRAP 6 Front Squats @115/95 8 Burpee Pull Ups 10 Deadlifts @115/95
Wednesday 09/07/2016
STRENGTH: Push Press: Heavy Singles 1-1-1-1-1-1 WOD: Pure Abs 3 Rounds 20 slam ball sit ups with partner (20/10) 20 Russian twists with slam ball 20 butt ups with partner […]