Workouts

Workout of the Day Strength20 Rep Back Squat Week 5! Flush 10 minutes 200 M Run 10 Cossack Squats 12 Glute Bridges (DB weighted)  Drive Workout200 M Run20 Cossack Squats20 Glute Bridges20 min AMRAP

Workout of the Day PARTNER WORKOUT 20:00 min AMRAP 1 Partner is always Rowing (for cals)   Opposite Partner is completing a round of the work below: 21 Sit ups  15 Russian Swings 9 Push Jerks  Partners switch once a round of 21-15-9 is completed.  Two separate scores today – 1= Total combined Cals on Rower  … Read more

Capacity On the 10:00 x 3 Rounds: 1,000/800 Meter Row  800 Meter Run

Workout of the Day Every 3:00 minutes for 7 Rounds: 15 Med Ball Squat Cleans 12 Box Jump Overs 6 Devil’s Press  Fitness: 8 reps (light weight on DP) Performance: 6 reps (Heavier weight on DP) Put the weight you used in the notes in sugar WOD. Score = Slowest round. Drive 3 min AMRAP 400 m … Read more

Workout of the Day Stretch and Strength Every 2 minutes for 8 minutes :30 Pigeon R :30 Pigeon L Max Muscle Clean & Strict Press “6126” 6 Clean and Jerks 15/12 Cal Row 6 Rnds Fitness: 115/75 (8 clean and Jerks) 12 Cal Row Performance: 165/110 (15 Cal Row) Drive Every 2:00 for 10 minutes … Read more

Workout of the Day StrengthSumo Deadlift 6/6/6/6/6 (keep the load moderate to heavy across) WOD 400 M Run 20 Toes to Bar 15 Deadlifts 3 Rnds Fitness: 155/105 Performance: 285/125 Drive 400 M Run 20 Double DB Deadlifts 5 Rnds

Workout of the Day Skill WOD Spend 10 minutes working on Double Unders If you have doubles, find your largest UnBroken Set. This is your time to refine your skills with doubles.  The coach will be around to help everyone out.  Workout 10 Burpees Over the Dumbbell 20 DB Push Press (10 each arm)  30 … Read more

Workout of the Day Strength 20 Rep Back Squat WEEK 4- Maybe this week you stay the same, maybe you hit box squats or maybe you go for 5 or 10 more lbs.  If you feel good go for it! If you did not complete 20 reps last week then stay the same. Flush12 minutes … Read more

Workout of the Day 800 M Run 60 KB Swings 60 Sit ups 50 Pull ups 50 Hang Power Cleans 40 Push Press 400 M Run Fitness: 95/65 Performance: 115/75 25 min Time Cap  Drive 800 M Run 60 KB Swings 60 Sit ups50 KB Power Clean 50 Shoulder Taps (plank position) 40 Push Press … Read more

Capacity 2:00 on 1:00 off – 5 Rnds 6 Burpees 12 Med Ball Squat Cleans Max Cal Row *Rest 14:00 – 18:00* 2:00 on 1:000 off – 5 Rnds  6 Burpees 12 Double DB Deadlift Max Cal Bike