WORKOUTS

Wednesday, September 15th, 2021

SWOD 2 Back Squat x 4 sets @80% of 1RM Complete a set every 1 minute 30 seconds **15 minutes WOD 3 Rounds30 Wallballs (20/14)20 Deficit Push-Ups (4in/2in)50ft Single Dumbbell Walking Lunge (50/35) Target time: 11-13 minutes Time cap: 16 minutes

Read More

Tuesday, September 14th, 2021

SWOD 2 Bench Press x 4 sets @80% of 1RM *15 minutes WOD For Time:200m Run10 Squat Cleans (135/95)200m Run8 Squat Cleans (155/105)200m Run6 Squat Cleans (185/125)200m Run4 Squat Cleans (205/145)200m Run2 Squat Cleans (225/155) Target time: 10-12 minutes Time cap: 16 minutes

Read More

Monday, September 13th, 2021

WOD 13 Fallen Hero’s Teams of 2 (you go/I go)13 rounds26/20 Calorie Row8 Strict Pull-Ups21 Shoulder to Overhead (95/65) *Partner 1 does the rowPartner 2 does the pullupsPartner 1 does the barbellPartner 2 does the rowPartner 1 does the pullupsPartner 2 does the barbelland so

Read More

Sunday, September 12th, 2021

BURN 5 AMRAP50m Run5 Pushups5 RIng Rows/bar rows 10 AMRAP100m Run10 Pushups10 Ring Rows/bar rows 5 AMRAP10 Step back Lunges10 Air Squats5 Burpees Rest 1 Min between amraps

Read More

Saturday, September 11th, 2021

WOD 27-21-15-9 Calorie RowOverhead Squats (75/55) -Rest 5:00- 
27-21-15-9 
Calorie RowFront Squats (75/55) * Target Time each set: 9-10 minutes* Time Cap each set: 12 minutes

Read More

Friday, September 10th, 2021

WOD For Time1000m Run20 Strict Pull-ups800m Run16 Strict Pull-ups600m Run12 Strict Pull-ups400m Run8 Strict Pull-ups200m Run4 Strict Pull-ups * Target time: 18-22 minutes* Time cap: 30 minutes

Read More

Wednesday, September 8th, 2021

SWOD 3 Shoulder Press x 3 sets @85% of 1RM *10 minutes WOD For time:30/24 Cal. Row30 Power Snatches (155/105)30/24 Cal. Row * Target time: 10-12 minutes* Time cap: 15 minutes

Read More

Tuesday, September 7th, 2021

SWOD 3 Back Squats x 3 sets @85% of 1RM *15 minutes WOD Every 5:00 (4 sets)18/14 Calorie Assault Bike12 Alternating Dumbbell Snatch (50/35)6 Burpee Box Jump Over (30/24) No score, just workCap each set 3:30

Read More

Monday, September 6th, 2021

SWOD 3 Bench Press x 3 sets @85% of 1RM * Complete a set every 2 minutes 30 seconds **15 minutes WOD 5-10-15-20Toes to barPower Cleans (135/95)Push Press (135/95) or Strict Handstand Push-ups * Target time: 9-11 minutes* Time cap: 15 minutes

Read More

Sunday, September 5th, 2021

Burn 6 AMRAP10 Push-ups20 Side Lunges30 Jump Rope Singles Rest 2:00 6 AMRAP5 Burpees10 DB Push Press (2 DB’s)15 Sit-ups rest 2:00 6 AMRAP15 Air Squats100m Run

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.