WOD

Monday, November 19th 2018

  General Warm Up 5 Minute AMRAP 8 Plates Ground to Overhead 8 Plates Presses 8 OH Plate Lunges 50ft Shuttle Run STRENGTH 5 SETS 2 Push Press + 1 Split Jerk *Same weight across all 5 sets WORKOUT AMRAP x 12 MINUTES 50 Double Unders 12...

Saturday, November 17th 2018

  WORKOUT FOR TIME 24-20-16-12 Calorie Bike* DB Press (35/25)|(25/15) Filly Lunges with DB** 400m Run after each round *Adjust cals to 20-16-12-8 (or less) as needed **Switch arms halfway through each set COOL DOWN 5:00 Low, Slow Recovery Flush on Any...

Friday, November 16th 2018

  WORKOUT AMRAP x 5 MINUTES 21-15-9 Power Snatch (75/55)|(55/45) Pull-ups -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 OH Squats (75/55)|(55/45) Toes to Bar -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 Thrusters (75/55)|(55/45) Burpee -Rest...

Thursday, November 15th 2018

  Partner Warm-Up 4 Min Rotations w/partner A being timekeeper A:) 8/6 Cal Row B:) Alternating Air Squat + Up Downs -INTO- 4 Min Rotations w/partner A being timekeeper A:) 8 Step Ups + 8 Box Push Ups B:) Alternating Boot Strap Stretches WORKOUT 5 ROUNDS 1:00 Max Reps...

Wednesday, November 14th 2018

  CLEAN COMPLEX 5 SETS Above the Knee Power Clean High Hang Squat Clean Hang Squat Clean *Build in weight as you go. WORKOUT FOR TIME 10-8-6-4-2 Hang Squat Clean (185/125)|(115/75) *Run 200m after every...

Tuesday, November 13th 2018

  EXTENDED WARM-UP Jump Rope Practice Tabata (:20/:10) Minute 1 - Single Unders MInute 2 - Jumping Jacks Minute 3 - Scissor Jumps Minute 4 - Jogging Unders WORKOUT 3 SETS 2 ROUNDS FOR TIME 20/15 Calorie Bike 20 DB Push Press (50/35)|(35/20) 50 Double Unders -Rest 2:00...

Monday, November 12th 2018

STRENGTH DEADLIFT 6 x 3 Build to a Heavy triple and hold across for all 6 sets WORKOUT AMRAP x 12 MINUTES 2-4-6-8... Deadlift (255/165) Lateral Burpee Over...

Saturday, November 10th 2018

  STRENGTH FRONT SQUAT (31X1) 5-5-5-5 Build to a Moderate 5 Rep *Weight should be well below "heavy" WORKOUT 2 ROUNDS FOR TIME 1000m Row 25 Kettlebell Swings (70/53)|(53/35) 25 Front Squats (95/65)|(75/55) FINISHER FOR TIME 100 AbMat...

Friday, November 9th 2018

  Warm Up AMRAP X 10 5 Dual KB Clean 5/5 Filly Z Press (seated is OK) 20 Dual KB Hollow Flutter Kicks 25ft Quadruple Crawl 25ft Broad Jumps FOR TIME 60 Slam Ball (30/20)|(20/15) 40 Pull-ups 20 Box Jump (30/24"") 200m KB Front Rack Carry 20 Box Jump (30/24"") 40...

Thursday, November 8th 2018

  WORKOUT 8 SETS AGAINST A 2:00 CLOCK 20/15 Calorie Row Max HSPU in remainder of time -Rest 2:00 between sets- FINISHER 3 SETS 15 Perfect Push-ups 15 Perfect Ring Rows 1:00...

Wednesday, November 7th 2018

  Warm Up EMOM X 9 Minutes 1- :45 Step Ups 2- :20 Hang from the pull up bar + up/downs 3- :45 Bike WORKOUT EMOM x 12 MINUTES Odd - 8 Power Cleans (155/105)|(115/75) Even - 2 Rope Climbs -Rest 4:00- EMOM x 12 MINUTES Odd - 12/10 Calorie Bike Even - 12 Burpee Over...

Tuesday, November 6th 2018

  Warm-up 3 rounds 20 plate hops 6 air squats 6 cossack squats 12 Alt.V-Ups STRENGTH BACK SQUAT 5-5-5-5 Build Each Set to a Heavy 5 Rep WORKOUT AMRAP x 14 MINUTES 200 Double Unders 100 Wall Balls 50...

GET YOUR FREE ASSESSMENT NOW!

Your CTA description here. Please find some words that invite people to join your programs by clicking the button below.

Address:

698 Central Ave
Brooklyln, NY 11207

Phone Number: