WOD

Active Recovery Six Pack Attack 16 Minute EMOM M1 – 45 Sec Ring Plank M2 – 30 Sec flutter Kicks M3 – 20 Sec L... Read More

Wednesday Deadlifts 4 x 5 @85% or above MetCon 3 Minute AMRAP 3 Clean and Jerk(@70% – 80%) Remaining Time AMRAP Cindy Rest 2 minutes... Read More

Aerobic Day 200m Run Waiters Carry(R)(Down)(53/35) + 4 Russian Swings Waiters Carry(L)(Back)(53/35) + 4 Russian Swings 50 Dubs 200m Run 28 Minute AMRAP REST 90... Read More

Back Squat Tempo Squat 4×4 Rep Scheme BreakDown 1st Rep – 5 second pause at bottom no tempo down 2-4 Reps – 3 Second Tempo... Read More

Friday Performance Care 12 Min EMOM M1-5-7 Strict TTB M2-45 Second KB Front Rack Hold M3-5-7 Burpee Strict Pull-ups MetCon 3 Rounds 400m Run or... Read More

Wednesday Take 6 minutes to establish 1 RM Strict Press Take 10 minutes to establish 1 RM Deadlift MetCon 100 Wall Balls For Time EMOM... Read More

Tuesday 5 Minute AMRAP 10 Cal Row/200m Run 10 Box Jump Overs Rest 2 Minutes 5 Minute AMRAP 10 Bench Press(135/95) Farmers Carry(53/35)(Down and back)... Read More

Monday Back Squat Take 12 minutes to establish 1 RM Back Squat For example   Start at       5 reps at 50%       3 reps at 60 %... Read More

Friday Gymnastics Performance Care Every 3 minutes for 12 minutes 45 Second UB DBLE KB OH Hold 5-7 Strict Pull-ups 10 Hollow Hold KB Floor... Read More

Wednesday Deadlift 3 heavy sets of 5 deadlifts Rest 2 minutes between sets (Build) MetCon 4 Rounds 60 second Wall Sit 10 DB Box Step... Read More