Workout of the Day

Fri 12-1-17 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Back Squat (8×8 AHAP) weighted plank 30 sec between sets (45/35) Metcon Complete for time: (Cap 20:00) 60 Cal Row 50 Toes to Bar 40 KB Swings (70/53) 30 Cal Bike...

Workout of the Day

Fri 12-1-17 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Back Squat (8×8 AHAP) weighted plank 30 sec between sets (45/35) Metcon Complete for time: (Cap 20:00) 60 Cal Row 50 Toes to Bar 40 KB Swings (70/53) 30 Cal Bike...

Workout of the Day

Thur 11-30-17 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Metcon EMOM 30:00 Min 1: 50...

Workout of the Day

Thur 11-30-17 General Warm Up 4 Row 500m then 2 rounds of: 30 sec. goblet squat hold (with KB) 10 Squats 20 leg swings each leg 30 sec. lunge stretch each leg 20 Torso twists (with KB) 12 Yoga push ups (hold head through the arms to finish) Metcon EMOM 30:00 Min 1: 50...

Workout of the Day

Wed 11-29-17 General Warm Up 3 500m Row 3 rounds of: 10 Kip Swings banded side shuffle D&B 10 slow squats with 3 sec pause 10 push ups with downward dog finish Bench Press (12×2 increasing. Last 6 AHAP) Choose either Bench press or Overhead shoulder press....