Thursday 9/26/19

Thursday 9/26/19

WOD “Double Dare” On the 4:00 x 5 Rounds: 25/20 Calorie Bike/Row 50 Double Unders 5 Deadlifts *Build in Deadlift Weight* AFTER PARTY Cool Down Hamstring Foam Roll: 1 Minute Each Side Calf Foam Roll: 1 Minute Each Side Quad Foam Roll: 1 Minute Each Side BOX...
Wednesday 9/25/19

Wednesday 9/25/19

WOD “Workaholic” 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into… 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65) Masters/Int: 75/55 AFTER PARTY Skill Conditioning 3 Giant Sets: 100′ Single Dumbbell Overhead...
Tuesday 9/24/19

Tuesday 9/24/19

WOD Single Arm Dumbbell Strict Press 5 Sets of 8 “Surfer on Acid” 3 Rounds For Time: 400 Meter Run 21 Burpees AFTER PARTY Gymnastic Conditioning For Time (12 Minute Cap): 50/35 Calorie Assault Bike 50 Strict Handstand Push-ups Substitutions for Strict...
Monday 9/23/19

Monday 9/23/19

WOD Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats “Bartender” AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 Masters/Int: 95/65 AFTER PARTY Capacity Builder 5 Sets, Not For...
Sunday 9/22/19

Sunday 9/22/19

WOD “Goldilocks” 3 Rounds: 100′ Bear Crawl 20 Slam Balls (20/14) 30/21 Calorie Bike/Row AFTER PARTY Cool Down Up Dog: 1 Minute Click Here Banded Hamstring Stretch: 1-2 Minutes Each Side Click Here Child’s Pose + Groin Stretch: 1-2 Minutes Click...