12-31-2019

Start it all right Str/Skill:5 sets x 7 repsStrict Press@75% 1rm WOD:7min AMRAP25 Double Unders7 BurpeesRest 5min5min AMRAP7 Kettlebell Swings5 Hand Release Push Ups(53/35)

Read More

12-30-2019

Almost the new year, are you on a path to a better you? Str/Skill:5sets 7 repsBack Squats@75% WOD:20 Bar over Burpees30 Back Squats40 Sit Ups30 Back Squats20 Bar Over Burpees(115/85)

Read More

12-28-2019

Party tonight Str/Skill:Bench Press7×5 @75% WOD:2rds50 Lunges40 Sit Ups30 Wall Balls20 HRPU10 Power Cleans20/14, 135/95

Read More

12-27-2019

No one cares, work harder Str/Skill:13min6 sets 2 reps Squat Snatch@above 60% WOD:6rds5 Squat Snatches10 Pull Ups(115/85)

Read More

12-26-2019

Back to it! Str/Skill:5 sets 7 repsStrict Press @75% WOD: 9min AMRAP Ladder2 Burpee Box Jump Overs4 Deadlifts (225/155)6 Hand Stand Push UpsAdd 2 HSPU each rd 6,8,10,12 Scale for HSPU is Dumbbell Push Press  

Read More

12-24-2019

12 days of Xmas! WOD:Perform just as the song goes1 Deadlift2 Power Cleans3 Wall Balls4 Hand Release Push Ups5 Box Jumps6 Shoulder to Over Head7 Kettle Bell Swings 8 Lunges9 Thrusters10 Hanging Knee Rasies11 Sumo Deadlift High Pull12 Burpees (95/65)

Read More

12-23-2019

Dont wait till 2020 Str/Skill:Back Squat 5 sets x 7 reps @75% 1RM WOD:4rds 2 min per rd 1min rest 5 Clean & Jerks 5 Burpees Max Double Unders 135/95

Read More

12-21-2019

Move the barbell Str/Skill:6×5 ThrustersMax WOD:: 3rds:35 Double Unders14 Pull Ups1Rd DT@135/95 DT:12 Deadlifts9 Hang Power Cleans6 Jerks  

Read More

12-20-2019

5 days Str/Skill: Wod Skill progressionHandstand Push UpsRing Dips WOD:21-15-9Handstand Push upsRing dipsPush ups

Read More

12-19-2019

Outside, but still inside Str/Skill:1a) 5×7 Strict Pull Ups1b) 5×10 Slam BallsDone quickly as super sets WOD:7min Ladder1 Bar Facing Burpee1 Hang Clean & Jerk2&2, 3&3,4&4………(95/65)

Read More