By | October 16th, 2017|Wods|

Strength:    Deadlift With bands 50% weight + 20% bands 2 reps every 45 seconds x10 Workout:  4 Sets for times of 30/20 Cal Assault bike 10 Box Jumps 30/20" 5 Overhead Squat 185/135# 10 Toes to bar 30/20 Cal Row rest 6 min between Accessory Work:  Complete 400m Sandbag walk (bear hug)

By | October 16th, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then 5:00 - Easy run Run: 12 x :90s (or 400m) on, :60s off Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then 10 x Scorpions 5/5x Side-Lying Rotation - lie on your [...]

By | October 16th, 2017|Wods|

Strength:  Bench Press 5x5 @2111 Strength 2: Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout:  8 Min AMRAP 2 Legless Rope Climb  4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work:  3 Sets Tricep extension x10 Dumbbell Hammer [...]

By | October 15th, 2017|Limitless, Wods|

Strength: Deadlifts: 5 reps EMOM x 8 mins *increase weight slightly each set. Endurance: 12 GHD Sit Up  30m Sled push @ heavy weight 20 Glute bridges Rest 90 sec x4 Workout: 4 sets: 10 Deadlifts @95/135# 3 Rope climb 20 Wall balls @10ft Run 200m Rest 3 mins    

By | October 15th, 2017|Beach Body, Wods|

Strength: 3 Sets Dumbbell walking lunges x20 Dumbbell Push Ups x20 Inverted Row x10-15 rest 2 min Strength 2:  3 Sets Kettlebell Romanian Deadlift  x12 Dumbbell Incline Bench x15 Half kneeling band row x10-15 rest 2 min Strength 3:  3 Sets Dumbbell Step down x10 Dumbbell rolling tricip ext x10 Dumbbell Hammer Curl x10 rest [...]