Workout of the Day

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 »

021919

STRENGTH: Deadlift 6×4 w/ 3s negative. Reset on each rep, no touch and go’s. EMOM 15 Min 1: 15 Russian swings Min 2: 20 push ups Min 3: 45s max cal row RECOVERY: Forward fold- 90s Figure 4 glute stretch-… Read more »

021819

STRENGTH: Fitness: EMOM 10: 3 dbl KB front squats Competition: EMOM 10: 3 Overhead Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes 5 ROUNDS FOR TIME 30 MB GTO 20/ 14#… Read more »

021719

RECOVERY WORKOUT 4 ROUNDS FOR QUALITY 1 Minute of Quality Reps at Each Station 1 min row/ 1 min banded jog 1 min Step-Ups 24/20″ 1 min Double DB Deadlift 50/35# 1 min Alt. Single Leg V-UP 1 min Wall… Read more »