WORKOUT OF THE DAY: STRENGTH: Pistol Work-5 x 8reps/ side WOD: [ 50 Power Cleans for time ] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap Read More
WORKOUT OF THE DAY: STRENGTH: Bench Press 12.12.12 across, goal 85-95% of 10rm WOD: [ 2min AMRAP, 1 min rest of- ] 1-Run 200m, ME wall Bals 2- Run 200m, ME Push-ups x 3 sets of each -note total wall balls and Push-ups L1-200m, dips or toe push-ups, 20/14 L2/M- 200m, incline, 14/10 L3-150m, knee, 10/6Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Teams of 2 ] Teams of 2, only 1 working at a time: 45 seconds/partner x 4 Rd/per (6min/ station) 90 sec rest between stations 1) 150′ Tire Drags (45/25) 2) Battling Ropes 3) Sledge Hammers (30sec/side) 4) 150′ Farmers Carries (53/36 5) 150′ Sanbag Carries (40/30) -No...Read More
WORKOUT OF THE DAY: STRENGTH: DB Step-up 10.10.10 building / side (20″ box unless over 6’3″) WOD: [ Patrick Turns the BIG 4-0! ] 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 5 rds L1-TTB, Plyo L2-KTE, Alt Lunge L3-Roll-ups, Air SquatsRead More
WORKOUT OF THE DAY: STRENGTH: Bench Press 8.8.8 across @ 105-110% of 10rm from previous week WOD: [ Pink Lemonade ] 5 P Jerks 10 Burpees X 5 rds 10min Cap L1-185/135 L2/M-135/85 L65/35 10minRead More
