January 11, 2020 Partner WOD Teams of 2 complete the following: 50 Ground to Overhead (95/65) 50 Double Unders (each) 100 Push ups 50 Double Unders (each) 150 Lunge Jumps 50 Double Unders (each) 200 Air Squats 50 Double Unders (each) 150 Lunge Jumps 50 Double Unders (each) 100 Push ups 50 Double Unders (each)...Read More

January 10, 2020 Strength: Deadlift 5-5-3-3-1-1-1 *Build to a New Heavy Single.  Rest as needed between sets. Metcon: (For time) 1000m Row 50 Burpees Over Rower 1000m RowRead More

January 9, 2020 Metcon: 4 Rounds for time: 400m Run* 10 Power Cleans (155/105) 25/20 Calorie Assault Bike 10 Push Jerks (155/105) *We will try and run outside based on tomorrow’s weather forecast.  If not running outside, complete 6 Laps around the gym. Arm Smasher: 25 Banded Triceps Press Downs 15 Barbell Curls 20 Banded...Read More

January 8, 2020 Strength Accessory: 3 sets of: 8 Single Arm OH Dumbbell Step ups (each side) :30 Hollow Hang 8 Single Arm Incline Dumbbell Bench Press (each side) Rest approximately 2:00 between sets. Gymnastic Work: 2-3 sets of: 5 Wall Walks 10 Strict Pull ups then, 2-3 sets of: 5 Ring Muscle ups 50ft...Read More

January 7, 2020 Conditioning: 4 minute AMRAP 21/16 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4:00 4 minute AMRAP 15/11 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4:00 4 minute AMRAP 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85) Core/Midline: 3 sets of: Max Unbroken GHD Sit...Read More

January 6, 2020 Strength: Back Squat 5 x 5 *Build to a Heavy Set of 5 over the 5 Sets. *This will be our percentage point for our following Squat Waves starting next week. Metcon: (For time) 15 Hang Power Snatches (95/65) 10 Burpee Box Jump Overs (24″/20″) 12 Hang Power Snatches 10 Burpee Box...Read More

January 5, 2020 Rest Day.Read More