Workout of the Day

032119

PRE-OPEN WORKOUT EMOM 10 MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups MIN 2 — 150m row/ 100m run @ moderate effort -Rest 3 mins- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Russian… Read more »

032019

PARTNER STRENGTH ON A 15:00 RUNNING CLOCK… Build to 5 Rep TNG Power Clean *Score is the combined weight of the heaviest successful lift for both partners in the 15:00 PARTNER WOD AMRAP 15 5 Power Clean 50/35kg 7 Hang… Read more »

031919

“ANGIE” FOR TIME 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats COOL DOWN 800m jog or 1000m row, conversational pace. Recovery: Thread the needle- 90s/side Child’s pose/ 90s

031819

STRENGTH/ SKILL: EMOM 8 MIN 1 – 4 DB OR KB Push Jerks* MIN 2 – 1-2 Rope Climbs/ 4 strict pull ups/ 7 ring rows *Build to Workout Weight AMRAP 13 6 double DB or KB push jerks 8… Read more »

031719

TRIPLE AMRAP  AMRAP 8 200m Run 10 DB Thrusters 40/25# 8 Box Jump Over 24/20” -Rest 1 min- AMRAP 6  100m Run 8 DB Thrusters  6 Box Jump Over  -Rest 1 min- AMRAP 4  50m Run 6 DB Thrusters  4… Read more »

031419

PRE-OPEN WORKOUT EMOM 10 MIN 1 — AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge MIN 2 — 150m row/ 100m run @ moderate effort -Rest 3:00- EMOM 10 MIN 1 — AMRAP of 4… Read more »

031319

Skill/ EXTENDED WARM-UP 10:00 to Build Load & Refine Technique for Workout THE CALI BEAR EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk 80/60kg **Beginners should scale weight to a moderate load and perform 2-3 reps on the… Read more »

031219

STRENGTH 5-5-3-3-3-1-1-1 Back Squat FOR TIME: 40-30-20 DB goblet squat 40/ 25# Single arm push press *12 min cap* RECOVERY: Lizard- 90s/ side Banded adductor stretch- 90s/ side

031119

TRIPLE EMOM EMOM 5: 12 KBS 24/16kg -Rest 1 min- EMOM 5: 12 DB Hang Power Clean 50/35# -Rest 1 min- EMOM 5: 10 Burpee Box Jump Over 24/20” CORE FINISHER 2 sets: 45s hollow 45s Superman 45s pallof L… Read more »

030719

PRE-OPEN WORKOUT EMOM 10 MIN 1 — 30s of Jump Rope + 30s Up-Downs MIN 2 — 150m row/ 100m run @ moderate effort -Rest 3:00- EMOM 10 MIN 1 — 30s of Jump Rope + 30s DB Suitcase Lunge… Read more »