WOD – January 22, 2019

January 21st, 2019|0 Comments

WOD

With a Partner Alternate for 10 Rounds total:

20 Cal Assault Bike Sprints

Strength

Bulgarian Split Squat Death Sets

-For a “Death Set” perform 8 split squats then hold at 90 degrees (parallel) for 8 seconds. Have your partner […]

WOD – January 21, 2019

January 20th, 2019|1 Comment

In observance of Martin Luther King Jr. Day our schedule is as follows, 5:30 AM8:30 AMOpen Gym12:00 PM(Afternoon/Evening classes cancelled)Regular schedule tomorrow.

Strength

Bench Press 3x10After each set of barbell Bench Press, grab […]

WOD – January 18, 2019

January 17th, 2019|1 Comment

Strength/Skill

Back Squats 6×2 (heavier than last week)*After each set complete 25ft of Farmer Carry Walking Lunges

WOD

3 Sprint Sets30 Cal Row20 Sprawls*A Sprawl is a Burpee without the push-up portion. This is meant to make you […]

WOD – January 17, 2019

January 16th, 2019|2 Comments

Strength/Skill

Strict Press 5×5*After each set do 6-8 Strict Pull Ups

WOD

3 Rounds for time:10 Deadlifts (115/75)9 Hang Power Clean8 Push Jerks7 Box Jump Overs (24/20)

WOD – January 16, 2019

January 15th, 2019|1 Comment

WOD

For time:50 Wall Balls50 Mountain Climbers50 Med Ball Cleans50 Alternating Single Leg V-ups

Extra Credit

3-4 Sets:6 Hand Assisted Single Leg Deadlifts*Use a KB or DB

WOD – January 15, 2019

January 14th, 2019|1 Comment

WOD

4 Rounds for time400 Meter Run500 Meter Row750 Meter Bike*If you physically can’t run then Ski 400 Meters

Part II

TabataDouble Unders

WOD – January 14, 2019

January 13th, 2019|0 Comments

Strength/Skill

3 Sets:20 Knees to Elbow100 ft Suitcase Carry (each side)

WOD

4 Rounds for total hold time:12 Burpees20 Kettlebell SwingsMax L-Hang

WOD – January 11, 2019

January 10th, 2019|0 Comments

Strength/Skill

Back Squat – 6×2 (relatively heavy)

WOD

Buy in – 40 Cal Bike4 Rounds:20 Wall Balls15 Toes-to-BarCash Out – 40 Cal Row