WORKOUTS

Sunday, August 15th, 2021

Burn Every 5:00 for 4 Rds 10 Slam Balls20 Russian Twist with Slam Ball30 Step-back Lunges40 Jump rope singles50 Flutter Kicks (small kicks) *Go fast to buy as much rest as possible!

Read More

Saturday, August 14th, 2021

WOD Teams of 25 Rounds (each)25/20 calorie Standing Bike Erg20 Sit Ups5 Sandbag Over the Shoulder (120/80) + Lateral Burpee Over Sandbag or 5 Power Cleans (205/135) +10 Burpee over Bar-Rest while Partner goes (OR Rest 1:1)- * Target time: 23-25 minutes* Time cap: 30 minutes

Read More

Friday, August 13th, 2021

WOD 4 Rounds200m Run75 Double Unders– Rest 2:00 –4 Rounds200m Run25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)– Rest 2:00 –4 rounds200m Run75 Double Unders * Target time each set: 6:30-7:30 minutes* Time cap: 8 minutes ACCESSORY 10:00 Muscle Transition Practice Advanced – 3-5

Read More

Thursday, August 12th, 2021

SWOD Deadlift (4×3) 3 Deadlifts x 4 sets @80% of 1RM * Complete a set every 90 seconds **15 minutes WOD For Time 25 Power Snatch (95/65)20 Lateral Burpees Over Bar15 Power Snatch (135/95)20 Lateral Burpees Over Bar5 Power Snatch (165/115)20 Lateral Burpees Over Bar

Read More

Wednesday, August 11th, 2021

SWOD Shoulder Press (4×3) 3 Shoulder Press x 4 sets @80% of 1RM * Complete a set every 90 seconds **15 minutes WOD 4 rounds24/18 Calorie Assault Bike8 Single Arm DB Push Press (50/35 – right)8 Single Arm DB Push Press (50/35 – left)6 Bar

Read More

Tuesday, August 10th, 2021

SWOD Back Squat (6×3) 3 Back Squats x 6 sets @80% of 1RM * Complete a set every 90 seconds **15 minutes WOD Amrap 3:00 (4 sets)3 Deadlifts (275/185)6 Push-Ups9 Box Jumps (24/20)– Rest 1:00 – * Target number of Rounds each set: 4+

Read More

Monday, August 9th, 2021

SWOD Bench Press (6×3) 3 Bench Press x 6 sets @80% of 1RM * Complete a set every 90 seconds ** 15 minutes WOD 500m/400m Row50 Thrusters (45/35)50 Pull-Ups400m/325m Row25 Thrusters (95/65)25 Chest to Bar300m/250m Row * Target time: 12-14 minutes* Time cap: 16 minutes

Read More

Sunday, August 8th, 2021

Burn 3:00 AMRAP2 Jumping Air Squat2 Up-down2 KB Swing rest 2:00 3:00 AMRAP4 Jumping Air Squats4 Up-Down4 KB Swing rest 2:00 3:00 AMRAP6 Jumping Air Squats6 Up-Down6 KB Swing rest 2:00 8:00 AMRAP100m Run10 Pushups 23:00 Total Time

Read More

Friday, August 6th, 2021

WOD 3 Rounds21/15 Calorie Row21 Overhead Squats (75/55)21 Toes to Bar Cap 10:00 -Rest 5:00 – For Time:42/34 Calorie Row42 Overhead Squats (75/55)42 Toes to Bar Cap 10:00 *Target time:Set 1: 6-8 minutesSet 2: 6-8 minutes

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.