Thursday 280917

WOD
No Comments
MOVEMENT Run x 400 meters Planking Game x 6 minutes ENGINE In Pairs complete Five rounds for time: Row x 50 calories Burpee x 40 Dumbbell Thruster x 30 (M-H)…
Read More

Friday 290917

WOD
No Comments
MOVEMENT Jump Rope x 5 minutes Turkish Get Ups x 5 minutes STRENGTH Three sets: 1. Deadlift x 5 @ 90% 5RM (reset) 2. Ring Dips x Max reps +…
Read More

Saturday 300917

WOD
No Comments
MOVEMENT Coaches Choice x 10 minutes ENGINE “Assault Renegade” Partner AMRAP in 30 Handstand Push Up x 3 Renegade Row x 6 Single Arm DB Snatch x 9 DB Lunge…
Read More

Monday 021017

WOD
No Comments
MOVEMENT Two sets: Run x 200 meters Cossack Squat x 10 Arching Scap Pull x 10 STRENGTH Front Squat 5×5 @ 31X1 (75% of 1RM) *On the 2 min CONDITIONING…
Read More

Tuesday 031017

WOD
No Comments
MOVEMENT Row 2×60/60s *Rest in Squat Dowel Complex STRONGMAN Two sets 1. Dumbbell Hex Hold x Max duration 2. Sled Pull x 30m (H) 3. Reverse Sled Pull x 30m…
Read More

Wednesday 041017

WOD
No Comments
MOVEMENT Jump Rope x 5 minutes Two sets: Bottoms Up Kettlebell Press x 10 Suitcase Deadlift x 10 STRENGTH Shoulder Press 5×5 @ 85% 5RM *On the 90 seconds ENGINE…
Read More

Thursday 051017

WOD
No Comments
MOVEMENT Run x 400 meters Crawling Patterns POWER Squat Clean + Push Jerk to 3RM *20 min ENGINE For time: Kettlebell Swings x 10-20-30-40 (16/24kg) Burpees x 40-30-20-10  
Read More

Friday 061017

WOD
No Comments
MOVEMENT Row 2×60/60s *Rest in Pancake Split Two sets: Hollow Body Hold x 45s Arch Hold x 45s GYMNASTICS Three sets: 1. Strict Toe to Bar x Max 2. Handstand…
Read More
Menu