Workout of the Day

Friday, August 2nd

Strength: Tempo Overhead Squat @ 3111 (3 sec. negative / 1 sec. pause @ bottom / 1 Sec. up / 1 sec. pause @ top)3-3-3-3-3 WOD: 3 rounds for time of: 30/21 Row Calories 18 Toes-to-bars 24 Alternating Dumbbell Snatches,… Read more »

Thursday, August 1st

Gymnastics Strength: 10/9/8/7/6/5/4/3/2/1 Strict Handstand WOD: Death by burpee to 6″ target: Starting with 1 burpee, every 30s complete 1 additional burpee until failure 0s – 1 burpee 30s – 2 burpee 60s – 3 burpees ect

Wednesday, July 31st

Strength: Deadlift Pyramid:5/4/3/2/1/2/3/4/5Build in weight from 80% on the way up and weights should be the same as their corresponding rep count on the way back down the pyramid. WOD: AMRAP 8 12 Push Press 95/65 16 Back Rack BB… Read more »

Saturday, July 27

PARTNER WOD: In teams of 3: Minute 0-4 max calories assault bike Minute 4-8 max push ups Minute 8-12 max calories row Minute 12-16 max pull ups Minute 16-20 max burpee to 6″ target Minute 20-24 max goblet squats 53/35lb… Read more »

Wednesday, July 24th

SKILL: Gymnastics strength 1) 4×8 Ring Push-Up2) 4×8 Ring Row (false grip) WOD: AMRAP 7 5 DB Deadlift 50/35 10 DB Hang Cleans 50/35 20 Dus / 60 Sus CORE: Tabata (alternate movements) hollow hold superman hold