WORKOUT OF THE DAY STRENGTH: Pull-up 3-5 OTMEM x 10mins – Banded – Strict -CTB -Bar M-up WOD: (Canned Cheese) “Tabata (Traditional) 20s Work, 10s rest x 8 intervals 1- D unders 2-A Bike 3- Bicycle Crunch 4- Row -Rest 2 min between intervals 22minsRead More
WORKOUT OF THE DAY STRENGTH: Power Clean complex 1 high hang clean 1 hang cleans 1 TnG clean or Hang power clean 3.3.3.3.3 WOD: (The Golden Ticket) 18 KBs 15 WBs 12 Burpees x 4 Rds L1- 80/62, 30/20 L2- 53/35, 20/14 L3- 35/18, 14/10, squat thrusts 12minsRead More
WORKOUT OF THE DAY STRENGTH: Bench Press 10.8.6.4.2Superset with 15 band pull-aparts immediatley following each set. WOD: (Opens WOD 12.3) 15 Box jumps12 Push press9 TTB L1- 24/20, 115/75, TTBL2/M- 20/20, 95/55 (55+)L3-14/ plate, 65/35, KTE 18minsRead More
WORKOUT OF THE DAY STRENGTH: Pausing F Squat 5.5.5.5.5, w/ 3 sec pause at bottom of each rep WOD: (So sore!) 1min ME DB Squat Cleans 1min Rest 1min ME Cals A Bike/ Row 1min Rest x 4 Rds L1- 50/35 L2- 35/25 L3- 20/12 16minsRead More
Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles...Read More
WORKOUT OF THE DAY STRENGTH: M-ups 1-2 reps OTMEM x 10mins If no M-up, choose Dip version--Strict-Kip-Transition+ dip out+negative-Matadore Dip 6-8/min-Bench Dips 6-8 / min WOD: (“DT”) 12 DLs9 Hang Power Cleans6 Push Jerksx 5 Rds L1- 155/105L2- 115/80L3- 75/45 12min Cap Read More
WORKOUT OF THE DAY STRENGTH: Box Squats 3.3.3.3.3 -choose a target (16-20″”) that makes your thighs parallel to the ground, no lower. WOD: (Yes, we have a strength on Thursday) 20min Partner AMRAP, only 1 person works at a time 30/21 Cal Row 30 SB Step-ups 30 TTBs L1- 60/40#, 24/20″”, TTBs L2- 40/20#, 20″”, 2...Read More
Welcome home Coach Pete. Awesome job in Miami!!!! WORKOUT OF THE DAY STRENGTH: DeadLift .3.3.3.3. Across WOD: (Why does the air hurt my face?) 25-20-15-10-5 KB Swing MB Squat Clean L1- 70/53, 20/14# L2- 53/35, 14/10# L3- 35/18, 10/6# MB Front Squat 15min CapRead More
WORKOUT OF THE DAY STRENGTH: HSPU ME on 2mins x 6 sets (12mins), if more than 15 hspus, add deficite Or Strict Press 8.8.8.8.8.8 WOD: (Empty the tank) 15/12 Cals Bike15/12 Push-ups15 Box Jumps x 5 Rds L1- 15/12 cals& push-ups, 24/20″”L2- 12/10 cals & Push-ups (incline),20/14″” L3- 4 Rounds, 10/8 Cals & Push-ups (Knees), 20/14″” Step-ups...Read More
WORKOUT OF THE DAY STRENGTH: Squat Clean 5.4.3.2.1 2 way side to side Monster walks between each warm-up set for 4 sets Or F Squat 5.4.3.2.1 2 way side to side Monster walks between each warm-up set for 4 sets. WOD: (Barbell Change) 5min AMRAP 3 Squats Cleans 4 Burpees 5 Pull-ups 3min Rest 5min AMRAP...Read More
