Tag Archives: WODs

Workout of the Day | 6/10/17

Saturday, Week 2/Block 1 A) Prep Accumulate: 50 Banded Pull-aparts 50 Banded Push-downs *Set up pull-up scaling B) Metcon “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats Rx+ “Mary” AMRAP 20: 5 HSPU 10 Pistols 15 Pull-ups L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) C) Extra Credit Abs + […]

Workout of the Day | 6/1/17

Thursday 6/1/17, Week 1/Block 1 Strength, 20:00 1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10 sets – Beginner: 5 x 5, adding. 2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s. Conditioning, 15:00 AMRAP 12: 10 KBS (53, 35) 10 Wallballs (20, 14) L3: (45, 25) L2: (35, 20) L1: (35, 25 Russian […]

Workout of the Day | 5/31/17

Workout of the Day | 5/31/17 Conditioning, 30:00 EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jump step down (24, 20) Minute 3: 10/8 Calorie Assault Bike Minute 4: 10 Ball Slams Minute 5: 10-30s Handstand Hold Minute 6: 45s Farmer Carries (70, 53) Scaling Options: – Assault Bike: Sub 12/10 Calorie Row […]

RE-TEST WEEK | 5/15/17 – 5/21/17

Memorial Day Weekend “MURPH” Saturday, 5/27 8am and 9am heats. There will be an online sign up through Front Desk HQ coming soon! _________________________ RE-TEST WEEK! Go hard and have fun.  Monday 5/15 Strength and CP Battery A. Upper Body Push Close Grip Bench Press 1RM *Index fingers where the smooth and knurl meet B. Upper […]