STRENGTHBack SquatSet #1 (On the 0:00) – 9 Reps @ 76%Set #2 (On the 2:00)- 7 Reps @ 83%Set #3 (On the 4:00) – 5 Reps @ 90%Set #4 (On the 6:00) – 3 Reps @ 95%Set #5 (On the… Read more »
WOD 2/17/20
Workout of the Day
GoFIT 2/17/20
AMRAP 9: 30 Jump Rope 1 DB Hang Squat Clean 30 Jump Rope 2 DB Hang Squat Cleans 30 Jump Rope 3 DB Hang Squat Cleans … Climb By 1 Rep Each Round REST 2:00 Then Tabata Sit Ups. Tabata… Read more »
WOD 2/15/20
CONDITIONINGTeams of 3For Time (30 Minute Cap):3 Rounds:1,000 Meter Row30 Toes to Bar Into…21 Burpee Box Jump Overs (24/20)21 Clean and Jerks (135/95)21 Burpee Box Jump Overs21 Clean and Jerks (155/105)21 Burpee Box Jump Overs21 Clean and Jerks (185/135)
GoFIT 2/14/20
10 Rounds of: (Cap 16:00) 10 KB Swings 10 Push Ups 10 KB Press (5/Side) 75 Jump Rope
GoFIT 2/12/20
On the 3:00 x 5 Rounds: 10 DB Power Snatches 15/12 Calorie Assault Bike 10 Single DB Squats
WOD 2/13/20
Midline3 Giant Sets:7 Renegade RowsMax Effort Ring L-SitRest 2 Minutes Between Sets CONDITIONINGAMRAP 20:21 AbMat Sit-ups15 Calorie Row9 Lateral Burpees Over Rower
GoFIT 2/13/20
AMRAP 15: 21 AbMat Sit-ups 15 Calorie Row 9 Burpees
WOD 2/12/20
STRENGTH3 “Macho Man” Complexes (115/85)3 “Macho Man” Complexes (135/95)3 “Macho Man” Complexes (155/105)3 “Macho Man” Complexes (185/125)3 “Macho Man” Complexes (205/145)Max “Macho Man” Complexes (225/155) 1 Round of “Macho Man” is:3 Power Cleans3 Front Squats3 Push Jerks CONDITIONINGFor Time:Buy-In: 15… Read more »
WOD 2/11/20
CONDITIONINGOn the 5:00 x 5 Rounds:7 Power Snatches (115/85)15/12 Calorie Assault Bike7 Overhead Squats (115/85)200M Run or 20 x 10 Meter Shuttle Runs
GoFIT 2/11/20
AMRAP 15 15 DB Clusters 75 Jump Rope 15 DB Clusters 15 Push Ups
