Workout of the Day

TUESDAY 180424

I. Warm-Up II.  45 Minute AMRAP: – 400m Run -15′ Rope Climb – 3 Ascents* – 400m Run – 15 Clapping Push Ups* *Scale as needed – options available in class* III. Cool Down

MONDAY 180423

I. Warm-Up II. Every :90 for 10 Sets: -Power Clean+Hang Power Clean+Front Squat+Split Jerk *Build To Heavy Set III. 7 Minute AMRAP: – 10 Sumo Deadlift High Pulls (135/95) – 10 Push Press Level III = Rx Level II = 115/75 Level… Read more »

FRIDAY 180420

I. Warm-Up II. In Teams of 4, Complete For Time: -400 Calories on the Assault Bike* *Alternate whenever/however you’d like! 30 Minute TIME CAP III. ROM WOD!

THURSDAY 180419

I. Warm-Up II. 20 Minute EMOM Minute 1:  3-5 MU’s/5-8 Pull Ups (scale as needed) Minute 2: 10-15 Push Ups Minute 3: 15-20 Air Squats Minute 4: :30 Double KB Front Rack Hold (HVY) III. Cool Down

WEDNESDAY 180418

I. Warm-Up II. Every :90 for 8 Sets: – 5 Dead Lifts* *Build Every Set III. 3 Rounds w/ A Partner: – 80 Cal Row – 50 DB Push Press (50/35) – 30 GHD’s/V-Ups IV. Cool Down

ROWING WOD 180418

5 x 500m / 2 min easy Row five 500 meter pieces. Row for two minutes at light pressure between each 500.

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