Deadlifts or Squat Cleans

Today’s Strength W.O.D
Deadlifts or Squat Cleans
5-5-3-3-1-1

Today’s Optional W.O.D
50-40-30-20-10 Double Unders
10-20-30-40-50 Lateral Jumps

“Hollbrook”

Today’s W.O.D
“Hollbrook”
5 Thrusters
10 Pull-ups
100m Sprint
* Rest 1 min. between each round

Front Squats & Push Press

Today’s Strength W.O.D

Front Squats
Shoulder Press
5-5-3-3-1-1

Today’s Optional W.O.D

Amrap 5 Min.
Row (max calories)

* Rest 1 Min.

Amrap 5 min.
Sit-ups

Run/Burpees/Jumping Squats

Today’s W.O.D
Run 400m
10 Burpees
15 Jumping Squats
Run 200m
20 Burpees
30 Jumping Squats
Run 100m
40 Burpees
60 Jumping Squats

“Fashion” Friday

Gym Closed EARLY…3 Year Anniversary Party starts @ 5pm!

Today’s W.O.D
AMRAP 15 Min.
20 Mountain Climbers
10 KB Swings
100m Sprint

“Totally 80′s” Wednesday

Today’s W.O.D
1 Round
100 Wall Ball
50 Pull-ups
100 Sit-ups

Deadlifts/Squat Cleans

Today’s Strength W.O.D
Deadlifts 5-5-3-3-1-1

OR

Squat Cleans 5-5-3-3-1-1

Optional W.O.D
3 Rounds
15 Dips
50 Double Unders

Front Squats/Push Press

Today’s Strength W.O.D

Front Squats 5-5-3-3-1-1
&
Push Press 5-5-3-3-1-1

Optional W.O.D
AMRAP 10 Min.
250m Row
100Ft. Broad Jump

F. Walk/KB Step-ups/Goblet Squats/Push-ups/K to E/Run

Today’s W.O.D
400m Farmers Walk
40 Step-ups (with kettlebells)
30 Goblet Squats
20 Push-up
10 Knees to elbows
Run 400m

Cinco de mayo & Guest day

Partner W.O.D
Run 400m together
Complete the following reps together (1 works, 1 rests)
100 Push-ups
200 Sit-ups
100 Squats
Run 400m together

Next Page »