Workout of the day

11 February 2019

  16 KBS/13 BS/20 Goblet/Air Squats 12:00 x 3 Sets Bench/Strict Press 5-6@ 75% 3 @90% 3-4 @ 85% Conditioning: 9:00 x AMRAP 5-10-15 M Shuttle Sprint 10/10 MB Side Toss  

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08 February 2019

Strength: EMOM x 11:00 16 KBS/:25 Sled Push then, 3 Sets: Back Squat or Front Squat 5-6 @ 70% 3 @ 90 % 3-4 @ 85%   Conditioning: 13:00 X AMRAP 15 Box Jumps (24/20) 20 Ball Slams (40/20)  

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07 February 2019

Strength: 5 Sets: 6 x Windshield Wipers 24 x Russian Twists or 12x Landmine Axe Chops 12 x In and Out 1:00 Rest   Conditioning:  PR Attempt 1600 M Row/Ski/Run or 3 Mile Bike    

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06 February 2019

Conditioning: Teams of 2 For Time: 100 Wall Balls (Together) 4 Rounds Each: 5 Lungesters 7 Burpees OT DBs 75 Wall Balls (Together) 3 Rounds Each: 50 WB (Together) 2 Rounds Each: 25 WB (Together) 1 Round Each:  

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04 February 2019

Strength: 11:00 X EMOM 15 KBS/12 BS/21 Air Squat then, 4 Sets in 12:00 of either Bench Press or Strict Press 5-6 @ 70% 3 @ 85% 3-4@ 80% 2 @ 90% Conditioning: 3 Rounds: 1:00/Station Airdyne Calories Rest Row Calories Rest  

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30 January 2019

Conditioning: For Time 50 Calorie Row 40 Burpees Over the Bar 30 Deadlifts 20 Front Squats 10 MU/C2b/Pull Ups    

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29 January 2019

Strength & Conditioning: 7-6-5-4-3-2-1  or 7-6-5-4-3-3-3 Deadlift Bent Over Row Hang Clean Thruster Good Morning   In between sets SPRINT 18/12 calories on Assault Bike. Rest as needed to be fully recovered.

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28 January 2019

Strength: 10:00 x EMOM 15 Heavy KBS (up in weight from last week)/12 Ball Slams then, 3 Sets: Bench Press or Strict Press 5-6 @ 75% 3 @ 90% 3-4 @ 80% Conditioning: For Time 100 DU 40 Front Rack Lunges 20 TTB 30 Front Rack Lunges 10 TTB 20 Front Rack Lunges 5 TTB…

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25 January 2019

Strength: 14:00 x EMOM 18 KBS/15 Ball Slams or Shuttle Run Then 4 Sets: Back Squat or Deadlift 7 x 65% 3 x 85% 5 x 75% 2 x 85% Conditioning: For Time 30 Wall Balls 15 Pull Ups 20 Wall Balls 10 Pull Ups 10 Wall Balls 5 Pull Ups  

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