By | December 11th, 2017|Beach Body, Wods|

Body Work: Machine Incline press: 5 x 5 Rest as needed between sets Incline Cable Flys: 3 x 8-10 Rest as needed between sets Incline Machine Row: 5x5 Rest as needed between sets Seated Cable Row 3 x 8-10 Rest as needed between sets   Finisher: 100 Cal Row *Every min complete 10 hand release [...]

By | December 11th, 2017|Obstacle Racing, Wods|

RUN Warmup: 2 rounds: 3 up and over the fence per side. 10 arm circles forward and backward. 10 over unders. 50m bear crawl. 5 Burpees Choose ONE of the following Sports… Run: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Row: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Ruck: [...]

By | December 10th, 2017|Beach Body, Wods|

Strength Work: 3 Sets Wide grip Barbell Bench x7 Med grip Barbell Bench x7 Close grip Barbell Bench x7 rest as needed between sets 3 Sets Seated Barbell Overhead Press x7 Seated Barbell Behind the Neck Press x7 rest as needed between sets 4 Sets Dumbell Lateral Raises x15 Dumbbell Lateral hold x15seconds **no rest [...]

By | December 10th, 2017|Obstacle Racing, Wods|

Warm -Up: 2 rounds: 3 strict pull-ups 5 4-point squat 5 jumping air squats. 10 leg swings front and side. *Move through it at your own pace this is a warm up Strength: Back Squat Take 20 minutes to find a 5 RM Conditioning: 5 rounds for time of: 1 Rope Climb 5 Strict Pull-ups or 3 negatives [...]