WOD

Posted: July 23, 2014 in Uncategorized

Wednesday Workout Of the Day

LIFT

Back Squat 5×5 @80%

WOD

10min AMRAP in partners…
800m Run
50 Air Squats
400m Run
30 Air Squats
200m Run
Max Air Squats

WOD: Clean, Dips

Posted: July 22, 2014 in Uncategorized

Tuesday Workout Of the Day

LIFT

Clean 3×3 @75 %, 3×2 @85%

WOD

21-18-15-12-9
Power Cleans (50% 1RM)
Dips

Monday Workout Of the Day

LIFT

Press 5×5 @80%

WOD

10min AMRAP
15 Yard Overhead Walking Lunges (95/65)
5 Bar Over Burpees

BUY OUT

10 KB Arm Bar Stretch

Sunday Workout Of the Day

LIFT

Front Squat: 3×3 @80%

WOD

“Michael”
3 Rounds…
800m Run
50 Supermans
50 Situps

Saturday Workout Of the Day

LIFT

Deadlift 3×3 @70%

WOD

10min EMOM
4 Kettlebell Cleans (50/35)
8 V-Ups

BUY OUT

5 Rope Climbs

Hey, just a quick note in case you have not yet caught it in the schedule. Sunday’s morning class has been bumped up to 5pm for the remainder of the summer due to some availability changes to our coaching staff.

Have a great weekend!

- Craig

Friday Workout Of the Day

LIFT

Bench Press: 4×5 @80%

WOD

5min AMRAP
3+ Dips
3+ Toes To Bar

5min AMRAP
5 Wall Walks
20 Mountain Climbers

BUY OUT
10 KB Floor Press