Tabata Bike/ski/row Rest 1 min Tabata Air Squat Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up *The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. **Tabata score is the… Read more »
Workout of the Day
WOD 1/9/20
Strength: 15:00 muscle up skill work Conditioning Tabata This Tabata Row Calorie Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up *The Tabata interval is 20 secs… Read more »
GoFIT 1/8/20
AMRAP 18: 10 Burpees 20 Russian Kettlebell Swings 300 Meter Row or Ski Erg
WOD 1/8/20
Strength EMOM 10: 3 Deadlifts @50-60% 1RM Conditioning AMRAP 20: 10 Burpees 20 Russian Kettlebell Swings (53/35) 300 Meter Row or Ski Erg
WOD 1/7/20
Conditioning (Cap 25:00) For Time: 15 Strict Handstand Push-ups 15 Strict Chest to Bar Pull-ups Row 75 Calories/Bike 55 Calories 15 Strict Handstand Push-ups 15 Strict Toes to Bar Row 75 Calories/ Bike 55 Calories 15 Strict Handstand Push-ups 15… Read more »
WOD 1/6/20
Strength 5 Sets:1 Tempo Back Squat2 Back Squats Tempo: • 5 Seconds Down • 1 Second Pause • Regular Stand Set 1: 60%Set 2: 65%Sets 3-5: 70% Conditioning AMRAP 20:20 Wallballs (20/14)20 Hang Power Snatches (95/65)20 Box Jumps (24/20)20 Front… Read more »
GoFIT 1/6/20
AMRAP x 18 18 Wallballs 18 DB Hang Power Snatches 18 Box Jumps 18 DB Squats 18 DB Row (9 right, 9 left)
WOD 1/3/20
Strength5×1 Tempo Overhead Squat – 5 Count Down, Fast Up*5 Strict Pull Up After Each Set**1:30 Rest Conditioning (Cap 21:00) 3 Rounds:25 Overhead Squats (75/55)15 Chest to Bar Pull-ups25/18 Calorie Row15 Burpee Box Jumps (24/20)
GoFIT 1/3/20
AMRAP x 1825 Air Squats15 Push-ups25 DBL DB Deadlifts15 Burpee Box Jumps
WOD 1/2/19
Strength 15:00 To find 3 Rep Max Front Squat Conditioning (Cap 22:00) 5 Rounds: 15/12 Calorie Row 30 AbMat Sit-ups Directly Into… 5 Rounds: 15/12 Calorie Row 60 Double Unders
