Workout of the Day

MONDAY, MAY 7, 2018

MAIN WOD AMRAP 15 mins 2 Cleans 135/95 2 Front Squats 2 Jerks 10 Burpee Only Clean, Front squat and Jerk reps count for score   COMP WOD AMRAP 15 mins 2 Cleans 185/125 2 Front Squats 2 Jerks 10… Read more »

SUNDAY, MAY 6, 2018

GYMNASTICS A) Shoulder Touches or Plate walks 10/side X 3 B) One Arm Holds on wall (Stomach to wall) or Lateral Walks (stomach to wall) 15 Sec + per arm X 3 C) Handstand walk practice + walk over plates… Read more »

SATURDAY, MAY 5, 2018

GYMNASTICS A) Bar Complex 3 Toes to Bar + 2 Bar Muscle Ups B) Ring Muscle Ups 3 X 4 Sets C1) KB Bent Over Row 10/side X 3 C2) Butterfly Raises 12 X 3 D) Coaches Choice WOD (10-15… Read more »

FRIDAY, MAY 4, 2018

MAIN WOD For time: 8 Running Laps (400M) Every time a lap is completed do: 15 U/B Wall balls or 10 Front Squats 115/85 or 24′ 1xDB Overhead Walking lunge 35/20 or 15m/12f Cals Bike As the athlete arrives they… Read more »

THURSDAY, MAY 3, 2018

MAIN WOD 2 rounds of: AMRAP 5 mins 10 Snatch 95/65 7 Overhead Squats 5 Overhead walking lunge /leg Rest 1 min AMRAP 5 mins 10 Wall Ball 1,2,3… HSPU Rest 1 min   COMP WOD MOVE A LOT FASTER

TUESDAY, MAY 1, 2018

MAIN WOD 2 rounds For Reps [15 min time cap] max U/B Hang Snatch 95/65 max U/B Overhead Squats max U/B Thrusters max U/B Cleans Rest for free Every time the bar hits the floor or rests on the quads… Read more »

MONDAY, APRIL 30, 2018

MAIN WOD EMOM Alternate M1 3 Burpees 5 Wall Ball 7 KB Russian Swings 55/35 M2 5,10,15… Double unders   COMP WOD EMOM Alternate M1 3 Burpee 5 Wall Ball 7 KB Americanos 55/35 M2 10,20,30… Double unders

SUNDAY, APRIL 29, 2018

GYMNASTICS A) Box HS Walk Clock Drill 3 Full Rotations X 4 B) HS Balance on wall or on Floor 30-40 Seconds C) HSPU/Push Up Complex 1 Strict HSPU + Max Kipping HSPU + Max Push Ups X 3 Sets… Read more »

SATURDAY, APRIL 28, 2018

GYMNASTICS A) Bar Complex 5 Pull Ups + 2 C2B + 5 Toes to bar X 5 Sets B) Bar Muscle Up 3-4 X 4 C1) Feet on Box Ring Rows 12 X 3 C2) Bar Hanging Ball Up with… Read more »

Friday, April 27, 2018

MAIN WOD AMRAP 20 mins 1 Snatch 95/65 2 Overhead Squat 3 Back Squats 4 Snatch 5 Overhead Squat 6 Back Squats 7 Snatch 8 Overhead Squat 9 Back Squats etc.   HUNTERS CLUB AT 1:00PM AND 6:30PM. YOU GOTTA… Read more »