Workout of the Day

Thur 10-18-18 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) Bench Press (EMOM 16:00)...

Workout of the Day

Wed 10-17-18 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 Handstand Push-ups (10-15:00 min skill work) Metcon Teams of 2, AMRAP 24:00 12 Handstand Push Ups 16...

Workout of the Day

Tue 10-16-18 General Warm Up 2 D&B High Knees 10 Squats D&B Butt Kickers 10 Lunges D&B Bear Crawl 10 Push Ups D&B Side Shuffle 10 Good Mornings Arm and Shoulder Rotations Banded Arm/Lat stretch from the rig 20 Band pass throughs & pull aparts Back...

Workout of the Day

Mon 10-15-18 General Warm Up 1 2 rounds: Lunge down (length of gym) 10 Squats Bear Crawl back 10 Push Ups Samson stretch 30 sec. each leg 10 Good Mornings Hang Clean & Push Jerk (14×1, same weight entire time ) EMOM 14:00, 1 rep per minute Metcon Every 2...

Workout of the Day

Sun 10-14-18 Metcon AMRAP 22:00 9 Russian KB Swings (70/53) Row 9 Calories 9 Pull Ups (or 5 Bar Muscle Ups) Row 9 calories 9 Burpees (onto a 45# plate) Row 9...