WOD

Saturday 5/13

PARTNER WORKOUT In Teams of two: 2 Rounds: Sled Push 400m, 150 Sit Ups, Farmer Carry 400m, 150 Super Mans 20min Cap

Friday

FITNESS AND PERFORMANCE 1a.) Hack Squat 5x8-10 1b.) Good Mornings 4x8-10 2.) 5 Rounds Airdyne 1:00 on/2:00 off ACCESSORY 3x15 Banded Hamstring Curls or 8-10 Glute Ham Raises

Thursday 5/11

FITNESS and PERFORMANCE 1.) E2MOM for 20min 2-3x Power Clean and Push Jerk 2.) For Time Row 50 50 DB Snatch   ACCESSORY Foam Roll Lats and Back. 3x10-12 Hanging Knee Raises

Wednesday 5/10

FITNESS 1a.) 5x2 Chin Ups (Or 5x1 :25 Negative 1b.) 5x8 Incline DB Bench Press (30 degrees) 2.) For Time 30 Hanging Knee Raise, 30 DB STOH , 30 Box Jumps , 5x 30Ft Sled Pulls, 30 Box Jumps  , 30 DB STOH 30 HKR 15min Cap PERFORMANCE 1a.) 5x5 Chin Ups (Add weight if...

Tuesday 5/9

FITNESS 1a.) 4x10ea DB Walking Lunges 1b.) 3x10 Steps Duck Walk 2.) 5 Rounds: 2min AMRAP 10x Wall Balls, 7x Burpees. Rest 1min PERFORMANCE 1a.) 4x10ea Front Rack Walking Lunges 1b.) 3x10 Steps OH Duck Walk 2.) 5 Rounds: 2min AMRAP 10x Wall Balls 20/14 7x Burpees Rest...

Monday 5/8

FITNESS 1.) 4x10-12  Snatch Grip Deadlifts 2.) 4-6 Rounds: Run 400m. Rest 2min 25min Cap PERFORMANCE 1.) 4x10-12  Snatch Grip Deadlifts 2.) 4 Rounds Run 800m Rest 3min ACCESSORY 1.) 3x10-12 SL Glute Bridge 2.) Foam Roll...

Saturday 5/6

PARTNER WOD 20min AMRAP "Murph" Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run *See how far you...

Friday 5/5

FITNESS AND PERFORMANCE 1a.) 4x12 Back Squats 1b.) 3x10-12 Single Led Deadlifts 2.) Row 5min on 5min rest 5min on *Track distance each round ACCESSORY LaX Ball vs Hamstring Banded Hamstring Stretch

Thursday

FITNESS 1.) Hang Power Snatch -Work in sets of 3, stay fast, no press outs. 2.) EMOM 12min 3x Power Clean and Push Jerk PERFORMANCE 1.) 3pos Power Snatch (Floor, Knees, Hips) 5-7x1 2.) EMOM 12min 3x Power Clean and Push Jerk ACCESSORY Box/Banded Shoulder Stretch, BB...

Wednesday

FITNESS 1.) Front Squat 4x12 2.) 3x8-10 Split Squats 3.) 21-15-9 Front Squats @ 50% of today's best Burpees PERFORMANCE 1.) Front Squat 4x12 2.) 3x8-10 Split Squats 3.) 21-15-9 Front Squats 135/95 Bar Facing Burpees ACCESSORY Quad Smash + Couch Stretch Calf Smash +...

Tuesday

FITNESS 1.) 5x12-15 DB Bench Press  (pronated grip) 2.) 10min AMRAP 15x KB Swings, 12x DB STOH, 9x Box Jumps PERFORMANCE 1.) 5x12-15 DB Bench Press  (pronated grip) 20X1 2.) 10min AMRAP 15x KB Swings 55/35, 12x DB STOH 45/30, 9x Box Jumps 24/20 ACCESSORY LaX Ball vs...

Monday 5/1

FITNESS 1a.) 5x6-12 Banded Pull Ups 1b.) 4x12-15 Seated DB Curls 2.) 16min AMRAP 400m Run Accumulate :30-:60 Tuck or L Hang PERFORMANCE 1a.) 5x6-12 Banded Pull Ups 1b.) 4x12-15 Seated DB Curls 2.) 5 Rounds 400m Run Accumulate :30-:60 Tuck or L Sit ACCESSORY Hip/Lat...

BUILDING A STRONG COMMUNITY

OUR KNOWLEDGEABLE AND CARING STAFF IS HERE TO HELP
SCHEDULE YOUR NO-SWEAT INTRO TODAY