Select Page

Category: WOD

Wednesday, August 14th 2019

WARM-UP AMRAP x 6 MINUTES 12 Alt. DB Suitcase Lunges :20 Side Plank (Right) 12 DBL DB G2OH :20 Side Plank (Left) STRENGTH EMOM x 14 MINUTES MIN 1 – 6/6 Back Rack Split Squats* MIN 2 – 15 DBL DB High Pulls *Increase weight each Set. WORKOUT FOR TIME 3-6-9-12-15-18 Slam Balls 18-15-12-9-6-3 Slam …
read more


Tuesday, August 13th 2019

WARM-UP 2 ROUNDS 50 Jumping Jacks 30 Mountain Climbers 10 Up-Downs Into… 2 ROUNDS 7/7 SA Curl to Press 6/6 SA Bent Over Row 5 Push-ups STRENGTH/SKILL 7 MINUTES TO BUILD TO… 5 Rep KB Snatch (R/L)* *Keep weight moderate-heavy. NCFIT BENCHMARK WORKOUT”MINI NATE” AMRAP x 12 MINUTES 4 Pull-ups 6 Hand Release Push-up 4/4 …
read more


Monday, August 12th 2019

WARM-UP 3 ROUNDS (6:00 MINUTE CAP) 1:00 Bike (EZ)  :45 Bike (MOD)  :30 Bike (HARD) 12 Walking Lunges 2 Wall Walks STRENGTH EMOM x 14 MINUTES MIN 1 – 5 Tempo Romanian DL (30X1)* MIN 3 – 12 Alt. Tempo DB Strict Press (30X1) *Increase weight each Set. WORKOUT EVERY 2:30 FOR 5 …
read more


Saturday, August 10th 2019

WARM-UP PARTNER WARM-UP IN TEAMS OF 2… AMRAP X 7 MINUTES (P1 is the pacer, P2 performs reps until P1 finishes round) Partner 1, complete 1 Round of… 5/5 DB Strict Press 5/5 Single DB Front Rack Lunge 5/5 Single Leg DB RDLs3 Inchworms STRENGTH 4 SETS 15 Banded Good Mornings 8/8 Single DB Curtsey …
read more


Friday, August 8th 2019

3 ROUNDS 6 Med Ball Goblet Squats 6 KB Sumo Deadlift 6 Medball Strict Press -:30 Rest- 3 ROUNDS 10 Alt. Lunges 6 KB High Pulls 6 Wall Ball Shots STRENGTH EMOM x 14 MINUTES MIN 1 – 8 Hang Power Cleans (Light-Moderate) MIN 2 – 12 Alt. Front Rack Lunges WORKOUT AMRAP x 11 …
read more


Thursday, August 8th 2019

WARM-UP AMRAP x 4 MINUTES 5 Cal Bike 5 Jumping Air Squats 5 Calorie Row 5 Up Downs STRENGTH TABATA 8 SETS, :20 WORK/ :10 REST TABATA 1 – Banded Plank Hold TABATA 2 – Sit-ups WORKOUT 3 SETS 500m Row 25/20 Cal Bike 400m Run -2:00 Rest b/t Sets-


Address:

698 Central Ave
Brooklyln, NY 11207

Phone Number: