Workout of the Day

Friday – 021216

Weightlifting Shoulder Press (5-5-5-3-3-3-1-1) Metcon (Time) Fitness 50-35-15 Jump Tuck Situp Rx 100-70-30 Double Under or DU/SU alt 50-35-15 Weighted Situp Rx+ 100-70-30 Double Under 50-35-15 GHD situp or V-up

Thursday – 021116

AMRAP 10 Min FITNESS 10 Air Squats 10 Hang Power Snatch 10 Ring Rows RX 15 Air Squats 7 Hang Squat Snatch (135/95lbs) 3 Strict Pullups RX+ 15 Air Squats 7 Hang Squat Snatch (155/115lbs) 3 L-Pullups

Tuesday – 020916

5 Rounds FITNESS 1min: plank hold 1min: good mornings 1min: over plate burpees 1min: rest RX 1min: handstand hold 1min: GHD hip extensions 1min: over box burpees (20″) 1min: rest RX+ 1min: handstand walk 1min: Double KB Swing 35/25 1min:… Read more »

Sunday – 020716

AMRAP 14 FITNESS 6 Pushup 6 DB Row in plank position 6 Jumping Pullups RXD 6 HSPU 4 MU 2 Rope climbs AMRAP 14min RX+ 6 deficit HSPU 4 MU 2 Legless rope climbs AMRAP 14min

Saturday – 020616

Partner WOD Fitness 100 Weighted Lunges RX 150 Front Rack Lunges (135/95) RX+ 150 Front Rack Lunges (155/115) One partner lunges at a time. Each time you switch, BOTH partners must perform 20 mountain climbers. Knees should get to hands!

Friday – 020516

3 Rounds for Time 8 KB Swings 16 KB S2O (8 each arm) 20 wall ball KB: Fitness: 35/25 Rx: 53/35 RX+: 70/53 Wallballs: Fitness: 14/12 Rx+/Rx: 20/14