Workout of the Day

January 18, 2017 No Comments

WARM-UP: 2 Rounds 1 Shuttle run 10 Push ups 10 Pull ups 6 Burpee SKILL: Superset 5 Supersets of: 3 Bench Press 15 Banded pull-aparts

January 17, 2017 No Comments

WARM-UP: PLYOS SKILL: Post WOD Mobility Foam roll Quads Calves WOD: Min 0-6 Run 800m Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26

January 16, 2017 No Comments

WARM-UP: 2Xs: 250 Row 5 Inch worms 5 Burpees 10 Air squats 20 Seal jumps SKILL: Teams of 3 Row 1500m P1- Row 250 P2-

January 15, 2017 No Comments

WARM-UP: 200m Jog Plyos 4x Sprint Time Trials WOD: 400m Run 3 Burpees 3 KBS (24/16) 3 Sit-ups 3 BXJ (24/30) 400m Run 6 Burpees

January 14, 2017 No Comments

WARM-UP: Quick Plyos 3 Rounds: 5 Push Ups 5 Ring Rows 6 Light DB snatch SKILL: 4 sets of: Max Effort Weighted (or strict) Pull

January 13, 2017 1 Comment

WARM-UP: Everett WU Stretch Hamstrings and Shoulders BBWU SKILL: 25 Min Running Clock: 10 Min to build to a 1 RM Shoulder press from rack

January 12, 2017 No Comments

WARM-UP: Warm Up 9:00 EMOM: M1: Shuttle run M2: 15 KBS M3: 10 Goblet Squats Turkish Get Up Review SKILL: Lax and foam rolling! WOD:

January 11, 2017 87 Comments

WARM-UP: Plyos SKILL: Slamball Relay Mile: *(30/20) *Alternate 200 M Runs with a partner WOD: For Time: 500m Row 3 Rds: 20 Weighted Step ups

January 10, 2017 1 Comment

WARM-UP: 3 Rounds: 10 Air Squats 8 Ring rows 10 SLSU 8 Push Ups SKILL: Dumbbell Strict Press: 15-12-9-6-3 WOD: 16 min EMOM: M1: 15

January 9, 2017 No Comments

WARM-UP: 200 M Run 1 Set fence drills 10 Lunge to instep 10 Inch worm+push up 10 Baby Squats Stretch SKILL: 5×3 Back Squats to

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