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Thursday, November 23rd

in Fitness, Workout of The Day

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Wednesday, November 22nd

in Fitness, Workout of The Day

Workout of the Day Fitness Skill Double under practice 5min or shoot for a Max UB set A. EMOMx6 5 power wallball 5 BB curl B. 5 Rounds for time of: 2 Wall Walks 6 L-Sit Pull-Ups 12 Alternating Pistols(total) 24 DUs   Read More...

Tuesday, November 21st

in Fitness, Workout of The Day

Workout of the Day Fitness Metcon A. TYQ into TAO, 2 Sets of: ME Wide Grip Pronated BB Rows(20+) + 5 Supinated BB Rows Metcon B. Find your max weight for: 20m sled march Metcon C. Teams of 2, for time: 60 SB over Yoke or onto Box Read More...

Monday, November 20th

in Fitness, Workout of The Day

Workout of the Day Fitness Metcon A. EMOM 8(4 Sets): Even: 5 Side Delt Raises + 5 Rare Delt Raises Odd: 5 Hurdle Jumps + 10m Sprint Metcon B. Find your max weight for: 40m Farmers Carry *use the farmers handles, trap bar, or KBs w/ chains added Metcon C. Teams of 2, 20x20m(10x each) Read More...

Friday, November 17th

in Fitness, Workout of The Day

Workout of the Day Fitness Metcon A. Find your technical max for the following complex: 3 OA DB Snatch + 3 OA DB Press + 3 OA DB OHS Metcon B. AMRAP 15: 12 DB Box Step Overs 2x40/20 12 DB Alternating Tripod Rows 2x40/20 (total) 12 DB Push Presses 2x40/20 Read More...

Thursday, November 16th

in Fitness, Workout of The Day

Workout of the Day Fitness Metcon A. Find your 3RM SB Clean Metcon B. TAO, every :45s for 3 Sets: 5 Side Delt Raises + 5 Rare Delt Raises Metcon C. TAO, every :90s for 3 Sets: 5 Supinated BB Rows + 5 AB wheel Roll-Outs Metcon D. TYQ, 2 Sets of: ME DB Front Read More...

Wednesday, November 15th

in Fitness, Workout of The Day

Workout of the Day Fitness Skill Double under practice 5min or shoot for a Max UB set A. EMOMx6 5 power wallball 5 BB curl B. 5 Rounds for time of: 2 Wall Walks 6 L-Sit Pull-Ups 12 Alternating Pistols(total) 24 DUs Read More...

Tuesday, November 14th

in Fitness, Workout of The Day

Workout of the Day Fitness Metcon A. TAO, 5 Sets of: 5 sandbag Anderson Squats + 5 High Box Jumps :20s Rest Metcon B. TQY, 2 Sets of: ME Double KB Dimmel Deadlift(20+) + 200/150m Row AFAP Metcon C. AMRAP 5: ME Burpee Pull-Ups *if you have a strict pull up AMRAP 5 5 burpees Read More...

Friday, November 10th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Teams of 2 AMRAP 20 A. 5 Pull up + 5 Dip B. 5 Pull Up + 5 Dip A. 10m Wheel Barrel or Partner assisted HSW B. 10m Wheel Barrel or Partner Assisted HSW A. 12 Alt Front Rack Step Ups B. 12 Alt Front Rack Step Ups Read More...

Thursday, November 9th

in Fitness, Workout of The Day

Workout of the Day Fitness A. EMOMx5 5 Sumo Deadlift off Blocks 5 High hurdle hops B. 2 sets Harnessed Bear Crawl (goal is 40m heavy as possible) C. AMRAP 7 10 KB Stiff Leg Deadlift (L arm) 20m Suitcase carry L-arm 10 KB Stiffleg Deadlift (R Arm) 20m Suitcase Carry R-arm Read More...