WOD

Saturday, February 9th 2019

PARTNER STRENGTH15:00 RUNNING CLOCKBuild to 10RM Thruster *Work in Teams of 2. Score is the combined total weight for both successful lifts. PARTNER WORKOUTTeams of 2... AMRAP x 15 MINUTES5 Strict Press (75/55)|(45/35)10 Thrusters15 Sit-ups *Partner 1 completes one...

Friday, February 8th 2019

WORKOUTEMOM x 20 MINUTESMIN 1 -- 20 Cal RowMIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER3 SETS10 Slow Pike-Ups on Rower10 Push-ups (31X1) -Rest as needed b/t...

Thursday, February 7th 2019

WORKOUT5 SETS200m Run1:00 Plank:30 Bar Hang:30 Hollow Hold10 L. Arm Russian KB Swing (53/35)|(35/26)10 R. Arm Russian KB Swing-Rest 1:00- *For the static holds, accumulate as much time in the position during the allotted time but move on after the time has...

Wednesday, February 6th 2019

  STRENGTH & SKILL 12:00 RUNNING CLOCK Build to Moderate-Heavy Set of 5 Power Snatch WORKOUT AMRAP x 10 MINUTES 2-4-6-8-10...etc Power Snatch (95/65)|(65/45) *After every set perform 20 double unders FINISHER 3 SETS 20 L. Leg Hip Thrusts 20 R. Leg Hip Thrusts 1:00...

Tuesday, February 5th 2019

  WORKOUT EMOM x 16 MINUTES MIN 1 -- Max Cal Bike MIN 2 -- 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs MIN 3 -- 12 DB Suitcase Lunges + 6 Up-Downs MIN 4 -- Rest COOL DOWN 5:00 Foam Rolling Focused on Quads & IT...

Monday, February 4th 2019

  STRENGTH EMOM x 10 MINUTES 3 Front Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUT 3 ROUNDS FOR TIME 10 Front Squats (135/95)|(95/65) 15 Gymnastic Kip Pull-ups 20 Box Jumps...

Saturday, February 2nd 2019

  PARTNER RECOVERY WORKOUT MODERATE PACE AMRAP x 15 MINUTES P1 - Bikes or Rows @ Consistent Effort P2 - 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats -2:00 Transition- AMRAP x 15 MINUTES P1 - Bike or Rows @ Consistent Effort P2 - 5 Plate Bent Over Row + 10...

Friday, February 1st 2019

    STRENGTH On a 12:00 Running Clock... Build to a moderate-heavy set of 3 Power Clean & Jerk WORKOUT "GRACE" FOR TIME 30 Clean & Jerks (135,95)|(95,65) COOL DOWN 5:00 Foam Rolling Lats and T-Spine

Thursday, January 31st 2019

WARM-UP AMRAP x 6:00 15 Jumping Jacks 10 Groiners 10 Arm Circles (Front/Back) 10 PVC OH Squats (Holding PVC on Palms) 5 Broad Jumps EXTENDED WARM-UP 3 SETS 1 Snatch Deadlift 2 Hang Power Snatch + 1 OHS 1 Hang Squat Snatch *Keep loading light and manageable for all 3...

Wednesday, January 30th 2019

  WARM UP ATHLETES WILL NEED A SINGLE LIGHT-MODERATE KB AND A ROWER AMRAP X 8:00 200m Row 10 V-Ups or Tuck Ups 8/8 Single Leg RDL 6/6 Single Arm Bent Over Row WORKOUT AMRAP x 8 MINUTES 200m Run 7 Up-Downs 14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)...

Tuesday, January 29th 2019

  SKILL 15:00 Muscle-Up Progression and Scaling* *Work on skills or skill transfer drills for the MU WORKOUT AMRAP x 5 MINUTES Max Muscle-Ups or Max Burpee Pull-up Immediately into... AMRAP x 10 MINUTES 12 Deadlifts (185,135)|(135,95) 12 Hand Release Push-ups *Total...

Monday, February 28th 2019

  STRENGTH EMOM x 10 MINUTES 3 Back Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes WORKOUT 3 ROUNDS FOR TIME 30 Wall Ball (20/14) 30/25 Cal Bike 30 Box Jumps...

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