The Week Ahead (9/16)
Friends, we've got another awesome week ahead. And thanks to all those that came to our Sunday Handstand Push-Up seminar, hopefully you can apply [...]
091624
Core Strength EMOM 9 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x12 Anchored Leg Raise* *Hold KB [...]
091424
Beach Strength EMOM 12 1 - 1x12 Seated DB Curl (2x30/2x20) 2 - 1x12 DB Skull Crusher (2x30/2x20) 3 - 1x40 Heel Taps 4 - [...]
091324
WOD 5 Rounds for Time Run 400m 3 Hang Power Clean (135/95) 3 Front Squat 3 Shoulder to Overhead
091224
STRENGTH A1 - 1s Pause Floor Press 3x6 A2 - DB Bent Over Row 3x12/Arm WOD 21-15-9 Deadlift (225/155) 7-5-3 Wall Walk 50 Double Unders
091124
STRENGTH A1 - Bulgarian Split Squat 4x5/leg A2 - Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x3-5 @ Negatives WOD [...]
091024
WOD 10 Rounds 3 Power Snatch (135/95) 4 Burpee Pull-Up Rest 30s
The Week Ahead (9/9/24)
Team, OH man it looks and feels like Fall, hope you guys got outside. Should be another fun and diverse week: Monday - Strength Day. [...]
090923
Strength A1 Front Squat + Back Squat Complex 4x 4 Front Squat + 8 Back Squat Strengthy WOD EMOM 12 1 - 1x8 Strict Press [...]
090724
Partner WOD Divide However For Time 60 Wall Balls (20/14) 40 Push-Up to Renegade Row (2x50/2x35) 80 Box Jumps (24"/20") 40 Pull-Ups 60 Alternating Box [...]