WORKOUTS

Monday, October 18th, 2021

SWOD 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10 minutes – WOD 20-minute AMRAP8 Dumbbell Thrusters (2×50/35)12 Toes To Bar16/14 Calorie Row * Target number of Rounds: 7 Rounds +

Read More

Friday, October 15th, 2021

WOD 2 Sets500/400m Row100 Double Unders20 Kettlebell Swings (1.5/1)15 Burpee Pull-Ups20 Kettlebell Swings (1.5/1)100 Double Unders500/400m Row-rest 5 Minutes b/t sets- * Target time each set: 9-11 minutes* “Soft” Time cap each set: 12 minutes

Read More

Thursday, October 14th, 2021

SWOD Snatch 10 EMOM1 Snatch Starting around 70% and build to 80% WOD For Time4 Rounds400m Run80ft Single Dumbbell Lunge (50/35) * Target time: 12 minutes* Time cap: 18 minutes Barbell Club Snatch 10 EMOM1 Snatch Starting around 70% and build to 80%Overhead Squat 5 sets:10 Overhead Squats*50-55% of

Read More

Wednesday, October 13th, 2021

WOD 5 Sets (One Every 4:00)21 Wall Balls (20/14)15/12 Calorie Assault Bike9 Deadlift (275/185) *No Score* Target time: 2:15 – 2:45* Time cap: 3 minutes

Read More

Tuesday, October 12th, 2021

SWOD  1 Power Clean + 1 Hang Power Clean + 1 Push Jerk2 (complexes) x 4 sets: *12 minutes* Work up to a Heavy, Unbroken set WOD AMRAP 7 Minutes6 Strict Handstand Push-Ups or Strict Press 95/6518 SIt Ups -rest 2 Minutes- AMRAP 7 Minutes12

Read More

Monday, October 11th, 2021

SWOD 3 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes WOD 21-15-9Overhead Squat (95/65)Bar-facing burpeesChest to bar pull-ups * Target time: 6-8 minutes* Time cap: 12 minutes

Read More

Sunday, October 10th, 2021

Burn Tabata Row rest 2:00 12 AMRAP100m Farmer Carry (2 of any load)10 Pushup30 Mtn Climbers10 Air Squat Rest 2:00 3:00 Max Plank

Read More

Saturday, October 9th, 2021

WOD Partner workout20/16 Calorie Row (each: at the same time)40 Power Cleans (155/105)20/16 Calorie Row (each: at the same time)40 Power Snatches (95/65)20/16 Calorie Row (each: at the same time)20 Squat Cleans (185/125)20/16 Calorie Row (each: at the same time)20 Squat Snatches (135/95)20/16 Calorie Row

Read More
POPULAR POSTS

demo

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.