WOD: Press, Pullups, Power Snatches
Tuesday Workout Of the Day LIFT Press 3×5 @ 80% WOD 7min AMRAP 1+ Strict Pullups 1+ Power Snatches (135/95)
WOD: Press, Pullups, Power Snatches Read More »
Tuesday Workout Of the Day LIFT Press 3×5 @ 80% WOD 7min AMRAP 1+ Strict Pullups 1+ Power Snatches (135/95)
WOD: Press, Pullups, Power Snatches Read More »
Monday Workout Of the Day LIFT Front Squat with 3sec pause 5×2 @ 80% WOD 40-30-20-10 Russian KB Swings (53/35) Box Jumps (24/20) Wall Balls (20/14)
WOD: Front Squat, KB Swings, Box Jumps, Wall Balls Read More »
Monday Workout Of the Day CORE 3 Rounds (not for time) 10 Tuck Crunches 20sec Hollow Body Hold 10 Supermans 20sec Superman Hold WOD Open Workout 14.4 14min AMRAP 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Ring Muscle-Ups
Saturday Workout Of the Day 7mins to complete… 21-15-9 Overhead Squats (115/80) Chest to Bar Pullups rest 2mins 7mins to complete… 21-15-9 Power Snatches Wall Balls (20/14) rest 2mins 7mins to complete… 21-15-9 Shoulder to Overhead Bar-Facing Burpees
WOD: OHS, C2B, PS, WB, S2O, BFB Read More »
Friday Workout Of the Day SKILL Ring Muscle-Ups E2MOM x 5 L1 – 15sec Dip/Transition Hold L2 – 3 Eccentric MUs L3 – 3-5 Strict MUs WOD 15min AMRAP 8 Pistols 12 Single Arm KB Hang Clean & Jerks (53/35)* 16/12 Calorie Row *complete 6 C&Js on one arm, then 6 on the other arm
WOD: Muscle-Ups, Pistols, KB Clean & Jerks, Row Read More »
Wednesday Workout Of the Day LIFT Back Squat3×5 @ 75%Max Reps @ 70% WOD 5 Rounds15 Med Ball Situps (20/14)10-8-6-4-2 Thrusters (135/95)
WOD: Back Squats, Med Ball Situps, Thrusters Read More »
Thursday Workout Of the Day SKILL Handstand WalkE2Mx6…L1 – 30sec Pike HoldL2 – 30sec Pike Walk Around BoxL3 – 30sec Wall WalksL4 – 30sec Shouder TapsL5 – 30sec Kick up & Walk to WallL6 – 30sec Max Distance Handstand Walk WOD 7 Rounds7 Hang Power Snatches (95/65)7 Overhead Squats7 Burpee Box Jump-overs (24/20)
WOD: HSW, Snatches, OHS, BBJO Read More »
Saturday Workout Of the Day 18.4 “Dianne”21-15-9Deadlifts (225/155)Handstand Pushups then… 21-15-9 Deadlifts (315/205)50ft Handstand Walk 9min cap
Reminder to sign up for a heat in the Google Sheet & note your start time may be a little earlier than you signed up for, as the intervals are 12min this week. Let’s crush it Royal City! 💪🤸
Saturday Workout Of the Day WOD: 18.3 RX’d 2 Rounds for time…100 Double Unders20 Overhead Squats (115/80)100 Double Unders12 Ring Muscle-Ups100 Double Unders20 DB Snatches (50/35)100 Double Unders12 Bar Muscle-Ups Scaled 2 Rounds for time…100 Single Unders20 Overhead Squats (45/35)100 Single Unders12 Pullups100 Single Unders20 DB Snatches (35/20)100 Single Unders12 Pullups 14min time cap