Wednesday 4.10.19

Weightlifting Wednesday! Squat Clean Thruster Build to a Heavy Single then… Heartbreak Hill 3 Rounds: 5 Squat Clean Thrusters (165/115#) 10 Strict Pull-ups 50 Double Unders Post loads and times to comments. WOD Guidance On our weightlifting piece.. if it feels...

Tuesday 4.9.19

Fight Night 3 Rounds: 1:00 Wall Balls (24/20#) 1:00 Kettlebell Swings (53/35#) 1:00 Bike 1:00 Push-ups 1:00 Row 1:00 Rest Post scores to comments. WOD Guidance Find a steady and consistent pace on each movement today. Just.Keep.Moving! Box Brief Fiola Sports...

Monday 3.25.19

Wall-E AMRAP 20 30 Dumbbell Hang Clean + Jerks (50/35#) 30 Double Unders 30 Wall Balls (20/14#) 30 Double Unders Post rounds and reps to comments. WOD Guidance Switch arms every 5 repetitions on the hang clean and jerks. Relax the shoulders on the double unders. Break...

Wednesday 3.6.19

Front Squat Build to a Heavy Single then… Pins and Needles AMRAP 12 5 Strict Pull-ups 10 Front Squats (95/65#) 15 Deadlifts (95/65#) 20 Sit-ups Post loads and scores to comments. WOD Guidance Let’s lift something heavy for the day and then get ready to...

Tuesday 3.5.19

Fit For Life Challenge Baseline 6 Rounds: 1:00 Row 1:00 Burpees 1:00 Box Jumps (24/20″) 1:00 Rest Post scores to comments. WOD Guidance On the rower, focus on your pace (calories/hr) and strokes/minute. Find a sustainable face on the burpees and box jumps where...

Monday 2.25.19

Air Force For Time: 20 Thrusters (95/65#) 20 Sumo Deadlift High-Pulls (95/65#) 20 Push Jerks (95/65#) 20 Overhead Squats (95/65#) 20 Front Squats (95/65#) *On the minute complete 4 Burpees (workout starts with burpees) Post times to comments. WOD Guidance Pick a...