Wednesday 21/01/20

Dynamic Warm Up- Mobility Prepare for: A. Strength: 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. (Score is Weight)  B. WOD: FOR TIME 20-16-12 Alt. DB Squat Snatch (50/35)|(35/20) Burpee over box 24”/20” (Score is Time) C. Finisher: EMOM x 5 MINUTES 15 Supermans + Max Plank Hold  

Read More

Tuesday 21/01/19

Dynamic Warm Up- Mobility Prepare for: A. SKILL: 3 SETS Max Pull-Ups* -Rest as Needed b/t Sets- *End set before grip or mechanics fail. (Score is Reps)  B. WOD: AMRAP x 5 MINUTES 5 Strict Pull-Ups 7 Hand Release Push-Ups (Score is Rounds + Reps) -Rest 2:00- AMRAP x 5 MINUTES Max Cal Bike (Score […]

Read More

Monday 21/01/18

Regular Hours today! Dynamic Warm Up- Mobility Prepare for: A. STRENGTH E2MOM x 14 MINUTES 5 TNG Deadlifts Immediately into… :30 Max Double Unders *Build from Moderate to Heavy. (Score is Weight)  B. WOD: 3 ROUNDS FOR TIME 6 Deadlifts (315/225)|(225/155) 3 rope climbs 72 Double Unders (Score is Time) C. Finisher: AMRAP x 5 […]

Read More

Friday 21/01/15

Dynamic Warm Up- Mobility Prepare for: A. WOD: BASELINE II.I Workout Definition I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) BASELINE II.II Workout Definition II. AMRAP x 3 MINUTES Max Burpees -Rest 3:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Reps)    

Read More

Thursday 21/01/14

Dynamic Warm Up- Mobility Prepare for: A. WOD: 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups (Athlete Choice) 12/12 Tempo Supported DB Row (2111)(Athlete Choice) 1:00 DB Front Rack Hold 30 Weighted Sit-Ups -Rest As Needed b/t Sets- (No Measure) B. Finisher: EMOM x 5 MINUTES 20 DB Hollow Flutter Kicks Max V-Ups in Time […]

Read More

Wednesday 21/01/13

Please take a few minutes and provide us feedback via the Survey link you can find on Wodify or in your email.  SURVEY ENDS ON WEDNESDAY!! Thanks. Dynamic Warm Up- Mobility Prepare for: A. WOD: BASELINE III.I Workout Definition I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) […]

Read More

Tuesday 21/01/12

Please take a few minutes and provide us feedback via the Survey link you can find on Wodify or in your email.  SURVEY ENDS ON WEDNESDAY!! Thanks. Dynamic Warm Up- Mobility Prepare for: A. WOD: BASELINE I.I I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score […]

Read More

Monday 21/01/11

Please take a few minutes and provide us feedback via the Survey link you can find on Wodify or in your email. Thanks!! Dynamic Warm Up- Mobility Prepare for: A. Skill: ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice! (No Measure) B. WOD: FOR TIME 10 DB Devil’s Press (50/35)|(35/20) 40 […]

Read More

Friday 21/01/08

Please take a few minutes and provide us feedback via the Survey link you can find on Wodify or in your email. Thanks!! Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Power or Squat, athlete choice! (Score is Weight) B. WOD: ON […]

Read More

Thursday 21/01/07

Dynamic Warm Up- Mobility Prepare for: A. Skill: ON A 10:00 RUNNING CLOCK… Coach & Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up B. WOD: FOR TIME 10-20-30-40-50 Box Jump Overs (24/20) Sit-Ups (Score is Time)

Read More