WOD

Bulgarian Split Squats4 x 10 (each side) Single Arm Dumbbell Bench Press4 x 10 (each side) Core Finisher2 Sets:10 Kettlebell Dead Bugs5 Hollow Hold Presses... Read More

“Work Horse”5, 3 Minute AMRAPs:500/400 Meter Row8 Burpees Over the RowerMax Alternating Dumbbell Snatches (50/35)Rest 3-Minutes Quote of the Week:“Most people give up right before... Read More

Dead Stop DeadliftBuild to a heavy singleThen5 Reps @ 80% of you heaviest single “Seven”7 Rounds:100 Meter Run20 Kettlebell Swings (53/36)10 Box Jump Overs (24/20)1-Minute... Read More

“Dr.Izumi”8 Rounds Each Station:20 seconds work, 10 seconds restRing Push-upsV-UpsWall Balls (20/14)Bike for CaloriesRope Climbs Meme of the Week:

Bench PressBuild to a heavy singleThen5 Reps @ 80% of you heaviest single “Burpee What?”For Time:800 Meter Run30 Burpee Bar Muscle-ups800 Meter Run Box Brief:Summer... Read More

“Year 1”21 Minute EMOM:Minute 1 – 15/12 Calorie RowMinute 2 – 30 Double Unders + 15 Sit-upsMinute 3 – 6 Power Cleans (165/115) Box Brief:Comp... Read More

Back SquatBuild to a heavy singleThen5 Reps @ 80% of you heaviest single “Escape Room”8 Minute AMRAP:10 Kettlebell Push Press (Arm 1) (53/36)10 Meter Single... Read More

Dead Stop DeadliftsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 “Phoenix”3 Rounds:800 Meter Run100 reps total Kettlebell... Read More

“Game Show”22 Minute AMRAP: teams of 2Ring Dips = 1 pointBox Jumps = 1 pointToes to Bar = 1 pointCalorie Row = 1 pointCalorie Bike... Read More

“Party City”20 Minute AMRAP:10 Hang Power Snatches (95/65)200 Meter Run30 Sit-ups4 Rope Climbs50 Double Unders Box Brief:Summer programs are here! Starting June 3rd, we are... Read More