Workout of the Day

Wed 1-17-18 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 (3-3-3+ (70, 80, 90%)) Warm up: 5-5-3 (40, 50, 60%) Working Sets: 3-3-3+ (as many reps as...

Workout of the Day

Wed 1-17-18 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 (3-3-3+ (70, 80, 90%)) Warm up: 5-5-3 (40, 50, 60%) Working Sets: 3-3-3+ (as many reps as...

Workout of the Day

Tue 1-16-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Metcon Complete for 30:00 Row 1,000m 20 rounds of: 1 Clean & Jerk (225/155) 20 Double Unders Remaining time to get max Wall Ball shots (20/14) score = wall ball...

Workout of the Day

Tue 1-16-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Metcon Complete for 30:00 Row 1,000m 20 rounds of: 1 Clean & Jerk (225/155) 20 Double Unders Remaining time to get max Wall Ball shots (20/14) score = wall ball...

Workout of the Day

Mon 1-15-18 Squat/Deadlift warm-up Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings. 3 sets of 3 box jumps to medium height focusing on dynamic explosive form. Back Squat (3-3-3+...