Workouts

Skill / Strength / Work-Up Bench PressBuild to Heavy 2-rep Set WOD 3 Rounds-3 minutes for Reps15/12 Cal Backward Bike8 Ring DipsMa…

Skill / Strength / Work-Up Shoulder Prep and Wall Walk Progression.Sumo DL High Pull Work-Up WOD 10 min AMRAP20 Sumo DL High-Pull2…

Labor Day WOD – The 100’s For time w/ a partner:100 of each movement (split how you wish)-Calorie BikeBurpeesWall Ball…

MONDAY: Labor Day! 9AM Class Only – Biking, Burpees, Wall Balls, Box Jumps, Push-Ups, Sit-Ups, R. KB Swings, Pull-Ups, Shutt…

WOD “Danny”20 min AMRAP (w/ a partner or individual)30 Box Jumps (24/20″)20 Push Press (115/85)30 Pull-Ups…

Skill / Strength / Work-Up Front Squat work-up WOD For Time:3-6-9-12-9-6-3Front Squats*200 m Run after each set of squats FINISHER…

Skill / Strength / Work-Up Pistol (Single-Leg Squat) Progression & PrepTire Flip Demonstration WOD 12 min AMRAP10 Alt. Pistols…

Skill / Strength / Work-Up 5 Rds-Every 2 minutes5 Deadlifts WOD 4 Rds-3 min to complete20 Plate Ground-to-Overhead15 Sit-UpsMax Wa…

Skill / Strength / Work-Up Extended Run Warm-Up and Muscle-Up Prep WOD 20 min AMRAP400 m Run5 Muscle-Ups (Bar or Ring)10 Weighted …