Workout of the Day

Tuesday 150217 – Beginner

A. Back Squat 3×5 (≤ 80% of 1RM) B. 10 minute AMRAP: 10 Burpees 25 Double Unders If you cannot do double under attempts, then scale to 100 single unders every round.

This week’s Endurance WOD

The Endurance WOD for this week’s classes (February 18, 19, 20): 4 rounds of 45 second intervals at each station for max reps: 1. Rowing for Calories 2. Box Jumps (24/20) 3. Kettlebell Swings (24/16) 4. Double Unders 5. Sit… Read more »

Monday 150216 – Competition

A. Bench Press: Work up to a heavy triple in 12 minutes. B. Conditioning Intervals 6 sets: 90 seconds to complete 200/150 m Row 12 Toes to Bar ME Wallballs (25/16) Rest 90 seconds Rest 5 minutes 6 sets: 90 seconds… Read more »

Sunday 150215 – Competition

A. 20 minute EMOM: Clean and Jerk Note: Squat Cleans and Split Jerks. Part B. Complete as many rounds and reps as possible in 7 minutes of: 1 Power Clean (225-185/153-133) 1 Muscle Up 2 Power Cleans 2 Muscle Ups …….. Read more »