WOD

Monday Happy Labor Day! "Captain Tom" For Time 10 Rounds 30 Lunges 4 Devils Press (50s/35s) 19 Air Squats 20 Double Unders ...directly into 100 Burpees   Tuesday Midline: 3 Rounds 15 Weighted Sit ups 10/10 Single Arm Suitcase Deadlift 5 Strict … [Read more...] about week of 9/7

* Home workouts below! Monday Strength: On the min x 10min 1 Power Snatch 1 OH Squats --- Workout: For Time 27-21-15-9 Reps Cal. Row OH Squats (95/65)   Tuesday Workout: For Time 400m Run, 21 Burpees 400m Run, 15 Burpees 400m Run, 9 … [Read more...] about week of 8/31

Home workouts below! Monday Strength: 3 Pos. Power Snatch 1-1-1-1-1 *high hang, hang, floor --- Workout: For Time 21-18-15-12-9 Hang Power Snatch (75/55) Thrusters *after each set complete 30 Double Unders   Tuesday Workout: AMRAP 4 mins 27/21 … [Read more...] about week of 8/24

At home workouts at the bottom! Monday Strength: 15 mins to Build 1 Rep Squat Snatch --- Workout: For Time 20 Power Snatch 100 Double Unders 20 OH Squats 100 Double Unders 20 Squat Snatch   Tuesday Workout: On the 4:00 x 6 200m run 10 … [Read more...] about week of 8/17

Monday: Strength Back Squats 12-6-3 12 Reps @94% of 10RM 6 Reps @102% of 10RM 3 Reps @ 109% of 10RM --- Workout: AMRAP 12 min 7 Clusters (135/95) 14 Lateral Burpees over the bar   Tuesday Workout: On the 15:00 x 2 800m Run 80 Med. Ball Walking … [Read more...] about week of 8/10

Monday: Strength: 10min to Build to Heavy 1 Rep Cluster --- Workout: ":40 ON"/ ":20 OFF" Until Complete 9-15-21-27 reps Cal. Bike Thrusters (95/65) Bar Facing Burpees *NOTE: WOMENS BIKE CALS 6-10-14-18   Tuesday Workout: Every 4:00 x 5 Sets 20 … [Read more...] about week 8/2

Home gym programming at the bottom! Monday: Strength: 10 Rep Back Squat --- Workout: :60 "On" and :30 "Off" until completed 30 Bar Facing Burpees 50 Wall Ball (20/14) 30 T2B 100 Double unders 30 T2B 50 Wall Ball 30 Bar Facing Burpees   Tuesday … [Read more...] about week of 7/27

*At Home workout at the bottom! Enjoy! Monday: Strength: 3 Pos. Power Snatch 1-1-1-1-1 *high hang, knee, floor --- Workout: AMRAP 10 mins 60/45 Cal. Bike 100 Double Unders ...in time remaining- Max Power Snatch (115/85)   Tuesday Workout: 3 … [Read more...] about week of 7/20