Tuesday, 1 June 2021
Conditioning: 10 Rounds NFT Every 3:00 X 10 - 12/10 Calorie Row 10/8 Calorie Bike * Goal is to Have 1:00-1:30 Rest Per Round. Reduce...
Memorial Day, Monday 31 May 2021
"Murph" - For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (RX: With 20/15# Weighted Vest) This Hero WOD honors...
Friday, 28 May 2021
Strength: Take 10-15 Minutes to Build to a Single Heavy Clean Complex - Hang Clean Power Clean Clean & Jerk Conditioning: For Time -...
Thursday, 27 May 2021
Conditioning: Partner WOD For Time - Buy-In: 1 Mile Run (1600 Meters) 200 Meter Medicine Ball Walking Lunge (20/14) 150 Medicine Ball...
Wednesday, 26 May 2021
Strength: Take 10 Minutes to Complete 5 Sets - 1 Tempo Overhead Squat @ 50-60 % of 1RM * 5 Seconds Down, 5 Second Pause at Bottom, 5...
Tuesday, 25 May 2021
Conditioning: For Time 60/45 Calorie Bike 100 DUs/150 Singles 1500/1250 Meter Row 100 DUs/150 Singles 800 Meter Run Post-WOD: 4 Sets X...
Monday, 24 May 2021
Strength: Push Press 4 Sets X 5 Reps @ 60-70% of 1 RM Conditioning: For Time 21-18-15-12-9: Front Squats (115/85) KBS (53/35) Lateral...
Friday, 21 May 2021
Conditioning: Muprh Prep (For Total Rounds Plus Reps) AMRAP 10: 200 Meter Run 10 Strict Pull-ups (Rest 5 Minutes) AMRAP 10: 200 Meter...
Thursday, 20 May 2021
Conditioning: 4 Rounds NFT 200 Meter KB Farmers Carry (53’s/35’s) 15 Box Jumps 300 Meter Wreck Bag Walk (70/50) 30 Sit-ups Post-WOD: 4...
Wednesday, 19 May 2021
Conditioning: AMRAP 5 - Buy-in: 50 Wallballs 12 Deadlift (135/95) 12 Lateral Bar Burpees (Rest 5 Minutes) AMRAP 5 - Buy-in: 35 Wallballs...
