By | November 24th, 2017|Limitless, Wods|

Strength: Snatch Balance: 5 sets of 3 reps build each set *work on dropping fast under bar. Endurance: 150 Double Under 10 Hang snatch 30 Toes to bar 10 Hang snatch 150 Double Under Rest 10 mins Workout: 5 rounds: 15 Box jumps 15 Air squats 15 Sit ups 15 Push ups Burnout: 5k Run

By | November 24th, 2017|Beach Body, Wods|

Strength: Back Squat:  15 mins to build to a tough set for the day. Then take 50% of that weight and do 3 sets of 10 reps touch and go as fast as possible; rest 2-3 mins b/t   Workout: 30 sec Airdyne hard 30 sec rest x30 Burnout: 5 min Amrap of wall walks [...]

By | November 24th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: :30 ankle rolls per foot. 10 upward dog to inch worms. 5 Burpees. 10 Superman *Move through it at your own pace this is a warm up Endurance: Choose ONE of the following Sports... Run: 4:00 repeats, rest 3:00, perform until pace or form deteriorates Row: 4:00 repeats, rest 3:00, perform until [...]

By | November 22nd, 2017|Limitless, Wods|

Endurance: Row 50 Cals Airdyne 50 Cals X2 Workout: 5 Rounds: 6 Power Clean and jerk  8 Burpees over bar 10 Assault Bike cals rest 3mins 6 rounds: Row 250m 6 Handstand Push Up  36 Double Under Rest 3 Mins 5 Rounds: 6 Power Clean and jerk 8 Burpees over bar 10 Assault Bike cals [...]

By | November 22nd, 2017|Beach Body, Wods|

LOWER: 1) Front squat 2x10, 2x8, 2x5 2) Barbell Romanian 4x8 3) 3 Sets Barbell Hip thrust x10 Reverse Hyperextensions (or band pull throughs) x20 Rest as needed FINISHER: 3 Sets 100 Ft. Kettlebell single arm overhead walk (right arm) 20 Kettlebell swings 100 Ft. Kettlebell single arm overhead walk (left arm) 20 Kettlebell swings [...]

By | November 22nd, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: 40m bear crawl. 40m crab walk. 10 mountain climbers / leg. 3 BB Hang PC. 6 plyo-pushups. *Move through it at your own pace this is a warm up Strength: Floor Press 5 x 3 @ 90% of 1RM Conditioning: AMRAP in 7 minutes of: 6 Russian Kettlebell Swing  70/53# scale as [...]

By | November 21st, 2017|Beach Body, Wods|

Strength:  1) Supinated grip bent over barbell rows 4x10 2) Dumbbell Bent over reverse flys 3x15 Rest as needed 3) Supinated Grip Strict chest to bar pull-ups 3x8-10 (Add weight if needed)   4) 3 Sets Barbell Curls x7 5) 1 Set "Run the rack Dumbbell curls" (start at heavy weight and do as many [...]