Saturday January 16th
8am Endurance With a partner complete 8 400’s 2000 Meter on rower or ski8 400’s 2000 Meter on a rower or ski 9am and 10amTeam... Read More
Friday January 15th
Every 2 Minutes for 8 Minutes*6 Bar Facing Burpees6 Clean Deadlifts6 Hang Squat Cleans6 Split Jerks *Start with light bar and work heavier each set... Read More
Thursday January 14th
10-8-6-4-2Empty Bar Good MorningsJump SquatsV-Ups Single Unders (4x) 1 and 1/2 Deadlifts2-2-2-2-2The 1 and 1/2 Deadlift: athletes perform a deadlift, then instead of lowering the... Read More
Wednesday January 13th
Warm up2 Rounds10 Ground to Overhead w/ Plate 45/35lbs10/7 Calorie Bike HARD20 band pull aparts*snatch progression with empty bar 3 rounds 5 power position power... Read More
Tuesday January 12th
New phase with new focus lift starts today. The focus lift for the next 7 weeks will be clean and jerk, together or separate, while... Read More
Monday January 11th
Warm up3 rounds9 cals9 Scap push ups9 kipping knee raises3 wall walks After your warm up, athletes that are able to walk on their hand... Read More
Sunday January 10th
Sunday Funday Not a partner wod this week 20 minute Amrap50 wall balls1 400m run with your wall ball or slam ball50 slam balls1 400... Read More
Saturday January 9th
8am 10 x 400m run. 90 second break between. 9am and 10am These 9/10 am Saturday workouts are tough. You do NOT have to do... Read More
Friday January 8th
Warm up3 rounds 10 push press200 meters or 10 calsProgressively get faster Wod First TodayRetest- Last done November 19th“Dominos”Row 750m35 Push Press 75/55lbsRow 500m35 Push... Read More
Thursday January 7th
Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front... Read More