Workout of the Day (WOD)

06/05/2013

5-6-13 WOD

Thursday, June 6 SWOD EMOM – 12 min KB Swings (53/35) Front Squats (135/95) WOD 12 min Amrap 30 Double unders 15 power snatches (75/55)
06/04/2013

6-5-13 WOD

Wednesday, June 5th Warm Up: 500m Row Pass thrus/Good Mornings   SWOD: Heavy Press (increase each set) 5-4-3-2-1   Met-Con: 12 min. AMRAP 200m Sprint 15 […]
06/03/2013

6-4-13 WOD

Tuesday, 6-4-13 Mobility & Warm Up 2 Rounds: 400m Run 10 Good Mornings 10 behind the neck thrusters (45/35) 10 leg swings WOD Teams of 2 […]
06/02/2013

6-3-13 WOD

Monday, 6-3-13 SWOD Squat Clean and Power Clean- 20 Min. to find 1RM WOD 12 minute Met Con: 1 Mile Run with remaining time do as […]
06/01/2013

Coaches Corner – Progenex

Progenex vs SFH Progenex is hydrolyzed to a higher degree than anything on the market. That means it’s made up of very tiny peptide clusters that […]
05/22/2014

5-23-14 WOD

Friday 5/23/14 Hero WOD “Severin” 1 Round for time of: 50x Strict Pulls ups 100 Push ups 5K Run
05/21/2014

5-22-14 WOD

Thursday 5/22/14 Strength Squat Cycle – Front at %’s 5 Minute EMOM of: Quick TNG Jerks 5 x 3 WOD 15 Rounds of: 5x Push Press […]
05/21/2014

5-21-14 WOD

Wednesday 5/21/14 Strength Deadlift 10 x 3 Bench Press 10x 3 AHAP WOD Tabata :20 on :10 off Ring Dips Wall Balls KB Swing Hollow rocks
05/21/2014

5-20-14 WOD

Tuesday 5/20/14 Strength Squat Cycle – Back at %’s 6 Minute EMOM of: 3x Snatch *Add weight each set. If you fail a set/rep, lower wt. […]