WOD

Thursday, January 17th 2019

  EXTENDED WARM-UP 3 SETS 5 OHS (3131) *Perform with empty bar or PVC and perfect mechanics WORKOUT NANCY 5 ROUNDS FOR TIME 400m Run 15 OHS...

Wednesday, January 16th 2019

  WORKOUT EMOM x 18 MINUTES Min 1 — 12/10 Cal Bike Min 2 — 20 V-Ups or Tuck-Ups Min 3 — 2 Rope Climbs POST WORKOUT STRETCHING 2:00 in Each Seal Stretch Saddle Forward Sit (legs...

Tuesday, January 15th 2019

  SKILL DEVELOPMENT 10:00 Practice Full Pull-up Progression, Cycling Reps & Scaling WORKOUT 4 ROUNDS FOR TIME 10 Deadlifts (275/185)|(225/155) 20 C2B Pull-ups 60 Double...

Monday, January 14th 2019

  EXTENDED WARM-UP Build to Moderate Set of 5 Hang Squat Clean *This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout. WORKOUT FOR TIME 12-10-8-6-4 Hang Squat Clean (155/105)|(135/95) 12-12-12-12-12 Burpee to Target CORE FINISHER...

Friday, January 11th 2019

  SKILL 10:00 Bar Muscle-Up Development & Scaling WORKOUT FOR TIME 50 Alt.DB Snatch (50/35) 30 Single DB Front Rack Box Step-Ups (24/20) 20 Bar Muscle-Ups 30 Single DB Front Rack Box Step-Ups (24/20) 50 Alt. DB Snatch 15:00 Cap -- Get as far as you...

Thursday, January 10th 2019

  WORKOUT EVERY 10:00 FOR 30:00 COMPLETE... FOR TIME Row 1k 40 Sit-ups 30 Calorie Bike *Score is time to complete all work within 10:00. Start new round at each 10:00 mark. CORE FINISHER 3 SETS 1:00 Tuck Hold :30 Side Plank :30 Side Plank 30 Bicycle...

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...

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...

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...

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...

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...

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...

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: