3/22/2020
"Bert" For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter [...]
3/21/2020 – Aerobic Capacity WOD – W1D3
Running WOD 30 min time trial *Cover as much distance as possible in 30 minutes ^Scaled option - 20 min Time Trial ************** **The goal [...]
3/19/2020 – Aerobic Capacity WOD – W1D2
Running WODs 4 x 800m, 3 min rest (4 x 4:00 on/3:00 off) Additional Optional Work After your 4th interval, rest an additional 3 min [...]
3/17/2020 – Aerobic Capacity WOD – W1D1
Running WODs 6 x 400m, 2 min rest (or 6 x 2:00 on/2:00 off) After your 6th interval, rest an additional 3 minutes Additional [...]
3/16/2020
Workout 10 RFT 21 Double unders 15 KB Swings (53/35) 9 Push ups ^Rx+ - DUs unbroken, KB 70/53 **Let's get things going and have [...]
3/15/2020
"Maupin" 4 rounds for time of: Run 800 meters 49 push-ups 49 sit-ups 49 squats ***U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of [...]
3/14/2020
Strength Deadlift 3x10 w/3s Negative Workout 20-18-16-14-12-10-8-6-4-2 KB Swings (53/35) Box jumps (24/20) 10-9-8-7-6-5-4-3-2-1 **Getting the weekend kicked off with some high rep deadlifts. Adding [...]
3/13/2020
Workout 3 RFT 500m Row 40 KB Snatch/total (53/35) 30 Pistols/total **OOohh.. a doosy! Simple concept - cardio, weighted movement, gymnastics movement. Triplet. No frills, [...]
3/12/2020
Strength 1 Strict press + Jerk 5x3+3, from ground Super set with Dumbbell Romanian deadlift DB RDL 3 x 12 Strength 2 Walking DB lunge [...]
3/11/2020
Strength Bench press 5-5-5-5 Workout 12 min AMRAP 2-4-6-8.. Power clean (155/105) OTB Burpee 30 Double unders **Finally some gettin' swole stuff. I don't know [...]