Sunday March 6, 2022

Sunday March 6, 2022

WORKOUT OF THE DAY  A, EMOTM for 10 min 1st: 8 Front Squats 2nd: Cal Bike @ easy pace B. 5 sets of 2 min AMRAP 5 Burpees 10 KBS (50/35#) 2 min rest *continue where you left off each round
Saturday March 5, 2022

Saturday March 5, 2022

WORKOUT OF THE DAY  5 sets of (up to 12 min) A1. 10 DB Floor Press; 10s rest A2. AMRAP Deficit Push-ups or Push-ups; 2 min rest B. For time (20 min CAP) In Teams of 2 or complete on own with only 30 reps of each movement 50 Power Cleans 500m Row + 0.8/0.6 mile Bike 50...
Friday March 4, 2022

Friday March 4, 2022

WORKOUT OF THE DAY  A. Every 3 min x 5 sets 3 Power Cleans + 2 Hang Squat Cleans + 1 Jerk *use a BB or DB’s and optional 30-45s Front Plank Hold B. For time (10 min CAP) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of Deadlift (102.5/70kg) Bar Facing Buprees...
Thursday March 3, 2022

Thursday March 3, 2022

WORKOUT OF THE DAY A. EMOTM for 15 min 1st: Row @ moderate pace 2nd: 5-7 Deadlifts with BB/DB’s/KB’s 3rd: Rest B Every 6 min for 4 sets 0.8/0.6 mile Bike 5 DB Thrusters (40/30# per hand) 10 Push-ups 20 Walking...
Wednesday March 2, 2022

Wednesday March 2, 2022

WORKOUT OF THE DAY  A. HSPU/HS Walk Practice B. 3 Rounds for time of  (15 min CAP) 10 Pull-ups or Ring Rows 20 KBS (50/35#) 50 DU’s or 100 Singles C. Accumulate 2 min on each side of side plank *every time you break complete 10...
Tuesday March 1, 2022

Tuesday March 1, 2022

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 3 Push Press + 3 Push Jerk or 6+6 with DBs B. 20 min AMRAP 10 DB S2OH (50/35# per hand) 10 Burpee Box Jump Overs (24/20”) 1 mile Bike
Monday February 28, 2022

Monday February 28, 2022

WORKOUT OF THE DAY A. Every 2:30 min x 5 sets Back Squat 5, 3, 3, 2, 2 or x2 Goblet Squats B. 5 sets @ easy/moderate pace 1 min or Cal Row 1 min of DB Man Makers (35/25#) 1 min Slamballs (25/15#) 1 min rest
Sunday February 27, 2022

Sunday February 27, 2022

WORKOUT FO THE DAY  A. Every 2:30min x 5 sets 1 Hang Power Snatch + 1 Power Snatch + Squat Snatch *can spend time and practice lift OR Every 2:30 min x 5 sets 5 High Squat Jumps + 10 Alt. DB Snatch + 5 Goblet Squats + 30-60s core hold of choice B. 15 min AMRAP 3, 6,...
Saturday February 26, 2022

Saturday February 26, 2022

WORKOUT OF THE DAY  National Indoor Rowing Day! A. 6 sets of (15 min CAP) BB Push Press 3, 3, 2, 2, 1, 1 or DB Push Press 10, 10, 8, 8, 6, 6 + 30s core hold after each B. For time 2500m Row C. 3-5 sets of (Optional if time) 10/side DB Side Bend 30s Glute Bridge Hold...
Friday February 25, 2022

Friday February 25, 2022

WORKOUT OF THE DAY  A. Every 2:30 min x 5 sets 3 Burpees + 6 Deadlifts + 9 Slamballs *Deadlifts done with a BB at weight of choice or with DB’s/KB’s *Part A is optional and can be complete before or after part B B. Open WOD 22.1 15 min AMRAP 3 Wall Walks...