ALL BLOG POSTS

Wednesday 3-20-19 Workout Of The Day

Wednesday 3-20-19 “Couplet Crisis” 6 Min AMRAP 40 Double Unders 12 Front Squats 65/95# Rest 3 Minutes 6 Min AMRAP 10 Kcal Row 8 Over The Rower Burpees Rest 3 Minutes 6 Min AMRAP 10 Hang Power Cleans 65/95# 10 Pull Ups

Tuesday 3-19-19 Workout Of The Day

Tuesday 3-19-19 25 Min Grinder “Heavy As Hell” 3-5 Deadlift @ 200/285# 6 Strict C2B / Pull Ups / Ring Rows @ 31x1 (tempo only on the ring rows) 8 Box Step Overs (4/leg) @ 35/50# Kettlebells 10 DB Bench / Floor Press 1 Sled Push 270 (6plates) /360 (8 plates) *Pick...

Monday 3-18-19 Workout Of The Day

Monday 3-18-19 20 Min AMRAP with a waterfall start (1 min delay) “Shoulder Check” 10/12 Kcal Row 10 BB Thrusters 65/95# 10 Box Jump Over’s 20/24” 10 KBS 50/70# 10 HRPU Rest 1 Minute *All weights chosen should be done at a weight that the exercises performed will be...

Sunday 03-17-19 Workout Of the Day

Sunday 03-17-19 Workout Of the Day With a running clock: (Time cap 35:00) 25 burpee box jump overs@20/24" 50 wallballs @14/20# -rest 3:00- 21-15-9 DB squat cleans@35/50# cal row -rest 3:00- 21-15-9 DB C&J @35/50# ring dips -rest 3:00- 50 wallballs 25 burpee box...

Saturday 3-16-19 Workout Of The Day 19.4

Saturday 3-16-19 GYM NEWS: Well it's another fun Open workout This week. TO make the workout "fun" and challenging for classes we're going to modify the workout so you can get a little more of a sweat on. For those of you wanting to hit the actual open workout, we'll...

Friday 3-15-19 Workout Of The Day

Friday 3-15-19 A. 15 Minute Build Hang Power Snatch + Snatch Balance Or Two Hang Power Snatch (geared towards athletes who DO NOT have a perfect overhead squat. B. “Siamese” Synchro WOD 15 Min AMRAP 30 Double Unders / 60 Single Skips 8 KB Snatches / Arm 40/60 # +/- 10...

Thursday 3-14-19 Workout Of The Day

Thursday 3-14-19 A. 15 Minute Time Cap Strict Pull Ups 10-9-8-7-6-5-4-3-2-1 Alternate each round between exercises Strict Dips / Strict Push-Ups 1-2-3-4-5-6-7-8-9-10   B. “Chore Work” 1 RFT 50 Anchored Sit Ups 50 Kcal Row 50 Anchored Sit Ups 50 KBS 35/50# 50...

Wednesday 3-13-19 Workout Of The Day

Wednesday 3-13-19 A. Front Squat 3 x 5 @ 78% B. 7 Min AMRAP “I Can't Believe It’s Not Thrusters” 10 Front Squats @ 85/115# 10 HSPU *Perform five bar over burpees every time you break on the front squats

Tuesday 3-12-19 Workout Of The Day

Tuesday 3-12-19 EMOM - 20 Minute 1. 3-5 Muscle Ups  (ring or bar) or Ring Dips / Dips Minute 2. 8 Devils Snatch (4/side) @ 40/60 +/-  (One DB) Minute 3. 10 Hang Power Clean 95/135# Minute 4. 10 Back Squats (from the ground) 95/135#

Monday 3-11-19 Workout Of The Day

Monday 3-11-19 A. 3 Rounds NFT 8 Double Bell Deadlift / Leg 8 Kneeling Press / Side (right knee on an AB mat while KB is being pressed from the right side) 10 T2B “V” With this variation start with a dead hang and initiate by bringing both feet up to your right hand,...

Sunday 03-10-19 Workout Of the Day

Sunday 03-10-19 Workout Of the Day A. E2MOMx5 (10 mins) 10 heavy BB back lunges 5 strict pullups B. 90 sec work + 30 sec rest x 4 full rounds (24 mins) 1: 10 burpee box jump overs @20/24" + max rep wallballs @14/20# 2: 75 DU + max rep DB snatch @35/50# 3: 15 DB cleans...

Saturday 3-09-19 Workout Of The Day 19.3

GYM NEWS:  Well 19.3 is a crazy workout... We WILL be doing a variation of the workout in classes tomorrow so we can all still get in a great workout without all the high volume shoulder work. There will be some modificatins so check out the options and decide what...

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