Thursday, 1 October 2020
Strength: Rope Climb Practice Take 10 Minutes to Practice Rope Climbs Conditioning: AMRAP 18: 20/15 Calorie Bike 15 Slam Balls (30/20) ...
Wednesday, 30 September 2020
Conditioning: AMRAP 5 X 3 Rounds: ** 5 Minutes Rest Between Rounds ** 200 Ft. Walking Lunges 200 Meter Wreck-bag Run (70/50) Time...
Tuesday, 29 September 2020
Strength: Bench Press 4 X 12 Conditioning: For Time - 21-15-9 Hang Snatch (95/65) Hand Release Push-ups Then, Directly Into: 21-15-9...
Monday, 28 September 2020
Strength: 8 Minute EMOM: 3 Tempo Front Squats (2 Secs Down, 2 Sec Pause at Bottom) ** No More Than 70% of Max. ** Conditioning: 10 RFT:...
Friday, 25 September 2020
Conditioning: 3 Rounds: 3 Burpee Box Jumps (24/20) 6 Goblet Squats (53/35) 9 Deadlifts (155/105) Followed by 50/35 Calorie Row Then,...
Thursday, 24 September 2020
Strength: Dumbbell Bench Press 4 X 6 Conditioning: 400 Meter Single Arm (SA) KB Farmers Carry (53/35) 30 Push-ups 30 Ring Rows 200...
Wednesday, 23 September 2020
Conditioning: AMRAP 3: 200 Meter Run, 15 Bar Over Burpees, Then Max OHS (65/45) - Rest 3 Minutes AMRAP 3: 200 Meter Run, 12 Bar Over...
Tuesday, 22 September 2020
Conditioning: For Time: 3 Mile Bike 2,000 Meter Row 150 DUs/250 Singles 50 TTB (30 Minute Time Cap) Post-WOD: 3 Rounds 10 GHDs 20...
Monday, 21 September 2020
Strength: Back Squat 5 X 4 Conditioning: 3 RFT 21 Thrusters (95/65) 21 Pull-ups (15 Minute Time Cap)
Friday, 18 September 2020
It's Coach Joe's Birthday!!! Strength: Take 10 Minutes to Build to a Heavy Complex: Snatch High Pull, Hang Snatch, Snatch Conditioning: ...
