Workout of the day

12 July 2018

Strength: Pelvis/Glutes/Knees 1 Mobility 2:00/side 1 Stability 3 x 10-15 1 Strength/Skill 3 x 10-15 or 3/:30   Conditioning: 2 Rounds: :30 ME KBS = amount calories assault bike 1:00 ME Wall Balls = amount Box Jumps 1:30 ME calories Row = amount HSPU/Strict DB Press/Renegade Rows (L+R=1)

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11 July 2018

Strength: Deadlift/Weighted Steps/Split Squat 10,10,5,5,5,3,3,3 Conditioning: 12:00 X AMRAP 12 Reverse Lunges 18 Mountain Climbers (L+R=1) 24 Ice Skaters (L+R=2) :30 Plank Hold  

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10 July 2018

Strength: Shoulders/Back Mobility/Stability/Strength/Skill **Pick the movements that are appropriate for you. 25:00   Conditioning: 4:oo to complete: 1 round “Cindy” + ME DB Hang Cleans (50/35) 4:00 to complete: 2 rounds “The Chief”  (50/35)+ ME Strict Pull Ups 4:00 to complete: 3 rounds “DT” (50/35) + ME Push Ups 4:00 to complete: 1 round “Cindy,”…

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29 June 2018

Strength: 5 x 5 Z Press 4 x :30/side kb arm bar   Conditioning: For Time 10 Power Clean (155/105) 30 Air Squat 10 Front Squat 30 Air Squat 10 Push Jerk 30 Air Squat 10 Thrusters 30 Air Squat    

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28 June 2018

Strength: 1 1/4 Back Squat 5×3 Conditioning: 9:00 x AFAP 1-2-3-4-5… Strict Pull-Ups 2-4-6-8-10… Burpees

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26 June 2018

Strength: 3 Rounds ME HOLDS -Chin Over Bar -Handstand -Superman to Hollow Body -Plank w hands or feet on unstable surface   Conditioning: 12:00 X AMRAP 26 Push Ups 26 KBS 26 Deadlifts 26 Box Jumps  

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21 June 2018

Conditioning: Team of 2  5:oo/Station. 2:00/Rotate. 1 person working @ a time. -Sled Push -Trap Bar Farmer’s Carry -Ski Erg (calories) -Wall Balls (1 heavier or target higher*)

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20 June 2018

Strength: 3 Rounds: -10 PVC OH Raises -10 Scap Angels -10 “y” Raises   Conditioning: 14:00 X EMOM -14/10 Calorie Bike/Row/200 M Sprint -:35 MB Cleans (20/14) *score is highest rounds of MB Cleans  

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19 June 2018

Strength: 5 x 3 Pause Front Squats 4 x 10 Back Extensions   Conditioning: “Helen” 3 Rounds For Time: 400 M Run 12 Pull Ups 21 KBS

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18 June 2018

Strength: KB Complex 3-4 sets 1o deadlift 8 cleans 6 front squat 4 push press/push jerk   Conditioning: 18:00 X AMRAP 21/15 Calorie Row 18 Jump Lunges 15 OH plate Sit Ups 12 Push Ups

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