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Tuesday, March 12th

in Fitness, Workout of The Day

Workout of the Day Fitness 5 Rounds: AMRAP 4: 30/21 Calorie Bike 15 Burpee Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Between “Band Press Front And back 2 x 10 Banded W’s 2 x 15 Wall Sit Latera raises 2 x 15” “Find 1 RM Floor Press 3 Read More…

Monday, March 11th

in Fitness, Workout of The Day

Workout of the Day Fitness 5 Rounds: 1 Minute Row 1 Minute Medicine Ball Squat Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest Read More…

Friday, March 8th

in Fitness, Workout of The Day

Workout of the Day Fitness Open Workout 19.3 Read More…

Thursday, March 7th

in Fitness, Workout of The Day

Workout of the Day Fitness A1. Bear Crawl DB Push 3 x 20m A2. Wall Sit DB Curls 3 x 20 B. Work Up to A Challenging BB Turkish Get Up on each arm C. SB Crarry 2 x 100m “D. 8 x 30 on 30 off (row/Ski/Bike) rest 3min repeat interval” *coach decides what Read More…

Wednesday, March 6th

in Fitness, Workout of The Day

Workout of the Day Fitness A. 3 Position Power Snatch Build to a Moderate Complex B. For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (75/55) **Scale Up 115/80 “Banded GM 2 x 25 reverse sled drag 2 x 80m (increase load from the previous week) over Unders 2 x 5ea way” Read More…

Tuesday, March 5th

in Fitness, Workout of The Day

Workout of the Day Fitness 5 Rounds, On the 4:00: 9 Deadlifts (165/115) 12 Lateral Barbell Burpees 21/15 Calorie Bike **Scale Up Weights 225/155 “Band Press Front And back 2 x 10 Banded W’s 2 x 15 Banded Rotation push Outs 2 x 15 Latera raises 2 x 15” “Find 1 RM Strict Press 3 Read More…

Monday, March 4th

in Fitness, Workout of The Day

Workout of the Day Fitness AMRAP 15: 45 AbMat Sit-ups 30 Dumbbell Hang Clean and Jerk (50/35) 15 Dumbbell Goblet Squats (50/35) “10min Cap Sled Push 2 x 80m (increase load from the previous week) Shin Box Step Throughs 1 x 120sec Side Lunge w/wt 3 x 10 ea ” “Find 1 RM Box Squat Read More…

Friday, March 1st

in Fitness, Workout of The Day

Workout of the Day Fitness Open Workout 19.2 Read More…

Thursday, February 28th

in Fitness, Workout of The Day

Workout of the Day Fitness A. Deadstop Bench Press Build to a Heavy 3 Rep B. Teams of 2 5 Rounds For Time 300m Ski 30 Hand release push ups 30 Inverted Rows 530 Class “4 x 30sec Press + 30sec OH Hold 60sec Deadhang DB chest Flys 2 x 10” “10 x 3 Banded Read More…

Wednesday, February 27th

in Fitness, Workout of The Day

Workout of the Day Fitness AMRAP 15: 5 Power Snatches (75/55) 10 Overhead Squats (75/55) 15 Hang Power Cleans (75/55) 20/15 Calorie Row 50 Double Unders *scale up (115/80) 5AM, 10AM, 530PM Class “Banded GM 2 x 25 reverse sled drag 2 x 80m (increase load from previous week) over Unders 2 x 5ea way” Read More…