Providing you with a world class body changing workout in a fun, energetic, and motivating environment!

Workout of the Day // Category

Category based archive
23 Apr

The Chief

The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Metcon
On the 2:00 x 5 sets:

3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position).

21 Apr

Destiny’s Child

Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24"/20")

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

Metcon
Part A – 3 Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.

Part B – 3 Giant Sets:
9 Sumo Deadlifts
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

19 Apr

In House Comp Wod #1

Metcon (AMRAP – Reps)
Teams of 3
Buy in:
3 minute Ski Erg AMRAP for max calories (switch as needed)

After 3 minute Ski Erg, go directly into
12 minute AMRAP of :
20 Burpee KBDL 53/35
15 Lungesters 95/65
10 KBS 53/35
200m run together (every 50m = 1 rep)
RxW – 70/53

*score is ski erg calories plus AMRAP reps
1 round of AMRAP = 49 reps