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WOD

13
Jan

TUESDAY

A.) Push Jerk (working off 90% of 1rm) 5 @ 65% 5 @ 75% 5+ @ 85% (As many reps as possible, MUST be more...
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12
Jan

MONDAY

Strength:Day 1 of 20 Rep Back Squat(We will be performing our 20 rep back squats on Mondays and Fridays for this cycle)-Subtract 60 lbs from...
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11
Jan

SUNDAY

Strength:3 Rounds 10 Arnold Press 10 Dips 15 Calorie Row (increase pace each round) MetCon:5 Rounds 10-9-8-7-6 Shoulder to Overhead (155/105)20-18-16-14-12 Push Ups 30-27-24-21-18 Ab-Mat...
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10
Jan

SATURDAY

Teams of 2For Time100 Air Squats 80 American Kettlebell Swings (53/35) 60 Pull Ups 40 Bar Facing Burpees 20 Squat Clean & Jerk (65-70% of...
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9
Jan

FRIDAY

Strength:20 MinutesFind 1 Rep MaxFront Squat MetCon:Every 4:00 x 215/12 Calorie Assault Bike15 Deadlifts (~50% of 1rm)15/12 Calorie Assault Bike -Rest 2:00- Every 4:00 x...
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8
Jan

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:00 PM Barbell Club6:00 pm Suggested Workout:A.) 10 Minute Row for Max Calories-Rest 5:00-B.) For Time: Calories completed in...
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7
Jan

WEDNESDAY

Strength:A.) Build to a 1 rep max Push Press B.) Build to a 1 rep max Push Jerk MetCon:For Time 100 Double Unders 30 Pull...
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6
Jan

TUESDAY

MetCon:4 RoundsIncrease pace each round400/300m Ski8 DB Snatch (left)10 Lateral Burpees (over DB)8 DB Snatch (right)24 Wall Balls (20/14)(Rest 2:00) *Goal is to know your...
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