Workout of the Day

030619

WU: 2 lines of dynamic warm ups SKILL: Kipping pull up “CINDY” AMRAP 20 5 pull ups 10 push ups 15 air squats ACCESSORY, 3 rds:12 dB flyes30s hollow hold12 glute bridges  RECOVERY: Pigeon- 90s/ side Kb papas smash- 90s/… Read more »

030519

STRENGTH EMOM 10 3 Hang Power Snatch *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes DOUBLE AMRAP AMRAP 6 12 Russian swings 24/16kg 6 Hang Power Snatch 40/ 25kg -Rest 3 mins- AMRAP… Read more »

030419

Strength/Skill 5 SETS FOR LOAD 3 Power Clean 3 Front Squat 3 Shoulder to Overhead -Rest as Needed b/t Sets- *Start Moderate and Build to Heavy *If you’re only working with light- moderate weights, perform 6 reps of each movement… Read more »

022819

PRE-OPEN WORKOUT EMOM 10 MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats MIN 2 — 150m row/ 100m run @ moderate effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Kettlebell… Read more »

022719

STRENGTH/ SKILL: Fitness EMOM 10: 25s DB OH static hold 35/ 20# Competition 10 min Handstand Practice- Walking, Holding or Building 5 ROUNDS FOR TIME 400m Run 10 DB Step-Back Lunges 50/35# 10 HSPU/ 10 plate strict press 20/ 10kg… Read more »

022619

Strength/Skill Fitness: EMOM 10: 3-5 DB power cleans Competition: EMOM 10: 3 Power Cleans *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes FOR TIME 21 – 15 – 9 Burpees Sit ups Power… Read more »

022519

SKILL Every 90s for 6 rds (9 mins): 1 rope climb/ 6 pull ups/ 6 chin ups 5 rounds not for time: 15/10 cal row 30 Double Unders 10 DB thrusters 40/25# 2 Rope Climbs/ 6 DB bent over row… Read more »

022419

AMRAP 35 at a moderate pace 500M row 1 min hollow hold 400m run (weather permitting) 20 alt DB step back lunges 50/ 35# ** 1 min right arm front rack kb walk 1 min left arm front rack kb… Read more »

022119

PRE-OPEN RECOVERY WORKOUT EMOM 10 MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups MIN 2 — 150m row/ 100m run, Moderate Effort -Rest 3 mins- EMOM 10 MIN 1 — AMRAP of 4 Air Squat + 4… Read more »

022019

Weds nc30 2/13 Strength/Skill EMOM 12 MIn 1: 3 Deadlifts + 3 Hang Muscle Cleans + 3 Push Press (choose db or kb) Min 2: 45s pallof press Min 3: 45s pallof press 5 ROUNDS FOR TIME “Bar-less DT” (pick… Read more »