Our Blog

STRENGTH / FOUNDATION 15:00: 5 PRESS 5 BENTOVER ROW (5 SET MINIMUM) WOD AMRAP 12:00: 5 CLEAN AND JERK 135/95

STRENGTH / FOUNDATION 15:00: HIP SNATCH ABOVE KNEE SNATCH BELOW KNEE SNATCH WOD 30-20-10, 15:00 CAP: OHS 75/55 LATERAL BURPEE

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 BANDED MARCH L/R/F/B 15 BANDED GOOD MORNING PLANK HOLD WOD AMRAP

STRENGTH / FOUNDATION 15:00: 8 DB FLOOR PRESS 8 DB ROW L/R WOD 3 ROUNDS, 20:00 CAP: 800/700M ROW OR

STRENGTH / FOUNDATION 15:00: 3 HANG POWER CLEAN + 5 FRONT SQUAT WOD AMRAP 14:00: 10 POWER CLEAN 135/95 (RX+

STRENGTH / FOUNDATION 3X4:00: 8 CURL AND PRESS 8 KANG SQUAT 8 INCHWORM W/ PUSHUP 8 DB SPLIT SQUAT L/R

WOD AMRAP 16:00: 16/12 CAL BIKE OR SKI 16 BURPEES 16 SWINGS 53/35 (RX+ 70/53) AFTERMATH 32XTABATA COOL DOWN

WOD AMRAP 10:00 15 WALL BALL 20/14, 10/9’ 12 HANG POWER CLEANS 135/95 9 JERKS STRENGTH / FOUNDATION 15:00: 6-5-4-3-2

STRENGTH / FOUNDATION 10X1:00: 3 STRICT PULLUP (ACROSS) PUSHUP (CHOOSE REP NUMBER ACROSS) WOD 3 ROUNDS, 16:00 CAP: 30 V-UPS

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 10 ROW L/R 10 BANDED GOOD MORNING 20