Category: WOD

Wednesday, January 8th 2019

  STRENGTH 3RM Back Squat WORKOUT EMOM x 18 MINUTES Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders Min 2 – 10 Burpee Over Bar + 30 Double Unders Min 3 – Rest COOL DOWN 5:00 Slow Pedal on Bike


Tuesday, January 8th 2019

  SKILL Build to Moderate Load 3 Snatch Deadlift + 3 Hang Power Snatch WORKOUT AMRAP x 13 MINUTES 13 Hang Power Snatch (95/65)|(65/45) 13 Pull-ups


Monday, January 6th 2019

  WORKOUT FIGHT GONE BAD 3 ROUNDS FOR MAX REPS 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pull (75/55)|(45/35) 1:00 Box Jump (20) 1:00 Push Press 1:00 Row for Cals -1:00 REST- FINISHER Posterior Chain Pump 3 SETS 30 Glute Bridges *Every 10 reps, pause at the top and hold for :15


Saturday, January 5th 2019

  STRENGTH On a 12:00 Running Clock… Build to a Heavy 3-Rep Front Squat WORKOUT AMRAP x 14 MINUTES 14 Front Squats (115,105) 14 Toe to Bar 14 Box Step-ups (24,20)


Friday, January 4th 2019

  SKILL 5:00 Double Under Tutorial 5:00 Push Jerk Progression WORKOUT EMOM x 21 MINUTES Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75) Min 2 – 40 Double Unders Min 3 – Walking Rest


Thursday, January 3rd 2019

  Warm Up 3 Rounds… 1:30 Row (1:00 moderate/:30 recover) 10 DB Sumo DL (workout weight) :20 DB Front Rack Hold (solid rack and midline) 10 Up-Downs (no weight) :20 Bar Hang WORKOUT 8 ROUNDS FOR TIME 250m Row 10 DB Burpees (35/25)|(25/15) 5 Strict Pull-ups


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