Workout of the Day

Wednesday – 030916

Weightlifting 1 Hang Snatch + 1 Snatch (EMOM 10) 1 Hang Snatch + 1 Snatch Full squat if possible Rest 3 Minutes after completing EMOM Snatch (Every 30 Seconds for 5 Minutes)

Tuesday – 030816

Metcon (Time) FITNESS 15 Box Dips Accumulate 1min Box Hold 15 Burpee Plate Jumps Accumulate 1min Plank Hold 3 rounds RX 20 Ring Dips Accumulate 90sec ring hold 20 Burpee plate Jumps Accumulate 90sec plank hold 3 Rounds RX+ 25… Read more »

Friday – 030416

Metcon (AMRAP / Total Reps) 3 Min Work / 1 Min Rest Box Jump Wallball KB Swing Rx Box: 24/20 Wallball: 20/14 KB: 53/35 Rx+ Box: 30/24 Wallball 20/14 Men:Top Of Red line / Women: Top of Black KB: 70/53… Read more »

Tuesday – 030116

Weightlifting Deadlift (10×3) EMOM 10 Metcon (AMRAP – Rounds and Reps) AMRAP 10 Fitness 10 Deadlift @ 60% of EMOM weight 10 Pushup Rx 10 Deadlift @ 60% of EMOM weight 10 Hand Release Pushup Rx+ 10 Deadlift at 60%… Read more »

Monday – 022916

Metcon (Time) 1k row 10 Muscle Ups Rest 2min 100 Plate Toe Touches 20 Toes to Bar 8 Muscle Ups rest 2min 500m row 20 Pullups 10 Toes to Bar 5 Muscle Ups