Workout of the day skill/conditioning 1 min rest after each run 4*200 meter sprint ( please record your fastest 200) WOD FAT AMY 50 Squats 10 Burpees 40 Sit-ups 10 Burpees 30 Lunges (alternate legs) 10 Burpees 20 KBS 50/35 10 Burpees 10 Bear Crawl 10 Burpees 20 KBS 10 Burpees 30 Lunges (alternate legs) 10 Burpees 40 Sit-ups 10 Burpees 50 Squats...
Read Moreworkout of the day compliments of Coach Lance warm up tabata rowing Strength build up to 80% to 85% of your max 2 front squats 2 push press 2 Thrusters WOD 600 meter dumbbell carry 45/35 15-11-9 wallballs 16/25 hspu 400 meter kb carry 35/27 12-9-6 wallballs hspu 200 meter plate carry 25/15 9-6-3 wallballs hspu ...
Read Moreworkout of the day skill/midline posted in the gym Conditioning 30 sit-ups 21 box jumps 21 Kb swings 50/36 30 situps 18 box jumps 18 Kb swings 30 sit ups 15 box jumps 15 Kb swings 30 sit ups 12 box jumps 12 Kb swings 30 sit ups 9 box jumps 9 Kb swings 30 sit ups 6 box jumps 6 kb swings...
Read Moreworkout of the day strength emotm for 10 minutes 5 back sqauts @ 75 to 85% of your 1rpm Conditioning Hero Wod DT 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs)
Read MoreWorkout of the day strength Bench Press 5@65% 4@75% 3@80% 2@ 90% 1 @ max Conditioning 21-15-9 calories bike ghd sit ups then 9-15-21 calorie row chest to bar
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