Workout of the Day

Wed 4-25-18 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 (5-4-3-2-1) Metcon E3MOM 18min Rd1: 150m Farmer Carry (AHAP) Rd 2: 400m Run Rd 3: 40 AbMat...

Workout of the Day

Wed 4-25-18 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 (5-4-3-2-1) Metcon E3MOM 18min Rd1: 150m Farmer Carry (AHAP) Rd 2: 400m Run Rd 3: 40 AbMat...

Workout of the Day

Tue 4-24-18 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 9min MIn1: :40...

Workout of the Day

Tue 4-24-18 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 9min MIn1: :40...

Workout of the Day

Mon 4-23-18 Billy’s Warm Up 3 rounds: 15 cal row 10-15 push-ups 10-15 pull-ups 30 hollow rocks Weighted Front Rack Lunges (15 min) 15 minutes work up to a 4 rep max lunge. Work up to heavy set of 4. Metcon 100m Run 1 Round Cindy 200m Run 2 Rounds Cindy 400m Run...