Workout of the Day 07.25.17

Warm Up 4 Rds of 250 M Row 10x Kang Squats 8x Strict HSPU Strength  Every 2 mins for 6 sets:  (12:00) Back Squat 4x @ 70% 4x @ 75% 3x @ 80% 3x @ 85% 2x @ 90 – 95% 2x @ 90 95% Metcon 16 Min AMRAP 20 DU 15 SH 2 OH  115/75# 20 DU 8 MU  (ring or...

Workout of the Day 07.24.17

Warm Up  600 M Run then 9 Min EMOM Min #1 – 40 Sec L – Sit Hold Min #2 – 15x OHS w/ PVC Min #3 – 8x Burpees to 6″ Strength Part #1  Every 2 mins for 4 sets:  (8:00) 4x  3 Point Stop Snatch High Pull *build in weight. Part #2 Every 2 mins...

Workout of the Day 07.20.17

Warm Up 10 Mins of Continuous Movement: 250 M Row 10x Serratus Walk 10x Banded Pull Aparts 10x Superman Rocks Strength Part #1  Every 90 Secs for 6 Sets:  (9:00) 4x  BTN Strict Press *build in weight but maintain perfect form. Part #2  Every 2 Mins for 4 Sets:  (8:00)...

Workout of the Day 07.18.17

Warm Up  800 M Run then 3 Sets of: 6x Single Leg DL w/ KB/ Per Side 10x Strict T2B 10x Hollow Rocks + 10x V-Ups Strength  Every 2 Mins for 5 Sets:  (10:00) Back Squat 4x @ 75% 4x @ 80% 3x @ 85% 3x @ 90% 2x @ 90 – 95% Metcon 4 Min AMRAP 8x Pull Ups 8x Goblet...

Workout of the Day 07.17.17

Warm Up 12 mins of continuous movement- 200 M Run 10x PVC Pass through 12x Reverse Lunges w/ PVC OH 40 Sec Plank on hands Strength Every 2 mins for 6 Sets:  (12:00) 3x OHS *start @ 70% and let feel dictate how heavy you go. Metcon 4 Rds 18/14 Cal Row 20x DB Snatches...