Wednesday 1st May 2019
Strength: Leg Accessory 8 min EMOM Min 1: 5 Bulgarian Split Squat(each Leg) Min 2: 5 Single Leg Romanian Deadlift (each) MetCon: 1,000 Meter [...]
Tuesday 30th April 2019
Strength: Bench Press For load: 5 x 3 reps Metcon: 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks [...]
Saturday 27th April 2019
TEAM WOD SATURDAY !! Teams of 3: AMRAP 20 9/6 Calorie Assault Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105) *Waterfall style. Next [...]
Friday 26th April 2019
MetCon A: For Time: 2000 m Row REST 5 MINS Complete for Time 400 m Run 100 Wallball 20/14 75 Double Unders 50 Alternating [...]
Thursday 25th April 2019
MetCon: EMOM x 25: Minute 1: 12/9 Calorie Assault Bike Minute 2: 15 Kettlebell Swings (53/35) Minute 3: 15/12 Calorie Row Minute 4: 30 [...]
Wednesday 24th April 2019
Strength: Bench Press Find a heavy triple (3) for the day MetCon: "The Chief" 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups [...]
Tuesday 23rd April 2019
MetCon: BRADSHAW 10 rounds for time of: • 3 Handstand push-ups • 6 Deadlift, 225/155 lb. • 12 Pull-ups • 24 Double-unders [...]
Monday 22nd April 2019
Strength: Back SquatBack Squat for load:#1: 5 reps#2: 5 reps#3: 5 reps#4: 5 reps#5: 5 reps MetCon: 15-12-9:Power Snatch (95/65)Box Jump Overs (24”/20")Directly Into…15-12-9:Overhead Squats (95/65)Lateral Barbell [...]
Saturday 20th April 2019
TEAM WOD SATURDAY !! AMRAP 20 - In Teams of 3 : complete 7 rounds of: 20 Slamball . 30/20 20 Goblet Squats w/ [...]
Friday 19th April 2019
CHIPPER FRIDAY !!2 ROUNDS FOR TIME30 Wallballs 20/1425 Pull-Ups20 Burpee Box Jumps30 Deadlifts 115/8525 Hang Power Cleans20 Thrusters30 Calorie Row25 Calorie Bike20 Calorie Ski ErgENDURANCE [...]