Saturday 09.25.21

Saturday 09.25.21

WOD: “Captain Boomerang” Teams of 2 5 sets (Each) 5 Power Clean and Jerks (135/95) 4 Power Clean and Jerks (155/105) 3 Power Clean and Jerks (185/135) 2 Power Clean and Jerks (205/145) 1 Power Clean and Jerk (225/155) -Rest 1:1 between set...
Thursday 09.23.21

Thursday 09.23.21

WOD: “Life Coach” 25 Wall Balls (20/14) 100ft Front Rack Dumbbell Lunge Walk (35/20) 25 Wall Balls (20/14) -Rest 5:00- 50 Wall Balls (20/14) 200ft Front Rack Dumbbell Lunge Walk...
Wednesday 09.22.21

Wednesday 09.22.21

STRENGTH/SKILL EMOM x 12:00 Minute 1 – Build to a Heavy Clean Minute 2 – Handstand Work (Wall Holds, HSPU, Walks, Freestanding Holds) WOD: “Katherine” 4 Rounds For Time… 9 HSPU 220m Row/Run 9 Tall Box Jumps (30/24) 3 Cleans (Power or Squat) (195/145)...

Tuesday 09.21.21

WOD: “Blood sport” For Time: 400m Run 50/40 Calorie Assault Bike 400m Run * Echo Bike Calories: 40/34 FINISHER 5 SETS FOR QUALITY 20 Banded Bicep Curls 20 Banded Tricep Ext 20 Banded Face Pulls 5/5 Plate Around the...
Saturday 09.18.21

Saturday 09.18.21

WOD: “Press Pause” For Time: 3 Rounds of “Cindy” 12 Clusters (135/95) 3 Rounds of “Cindy” 9 Clusters (135/95) 3 Rounds of “Cindy” 6 Clusters (135/95) Rest 2 Minutes 1 Mile Run * Score = Time it takes to complete the workout *...
Friday 09.17.21

Friday 09.17.21

WOD: “New England Patriots” 16-14-12 Calorie Row Strict Handstand Push-Ups – @8:00 – 16-14-12 Calorie Row Front Squats (95/65) – @16:00 – 16-14-12 Calorie Row Slam Balls (30/20) * Women’s Calories...
Thursday 09.16.21

Thursday 09.16.21

STRENGTH: Shoulder Press: – MAX OUT DAY! * Rest a little longer than normal between sets when you reach heavier weights * WOD: “Tampa Bay Buccaneers” 3 person team 5 rounds (each – 1:2/work:rest)) 12 Toes to bar 6 Hang Squat Cleans (185/125) 100m Sprint...
Wednesday 09.15.21

Wednesday 09.15.21

STRENGTH: Deadlift: – MAX OUT DAY! * Rest a little longer than normal between sets when you reach heavier weights * WOD “Green Bay Packers” 5 rounds 15 Pull-ups 20 Jumping Split Lunges