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WOD

9
Feb

MONDAY

Strength:Back Squat (week 5)-Add 5 lbs from Friday’s session-Warm up to your working weight-Perform 1 x 20 reps MetCon: 15 Minute AMRAP 10 Kettlebell Swings...
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8
Feb

SUNDAY

Strength:3 Rounds12 Dumbbell Bench Press12 Standing Tricep Extensions15/12 Calorie Ski MetCon:14 Minute AMRAPBuy-In: 1000/900 m Row In remaining time:14 Dumbbell Snatch (50/35)12 Hand Release Push...
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7
Feb

SATURDAY

Teams of 2: 100 DU’s20 Shoulder to Overhead (135/95)40 Deadlift (135/95)60 T2B80 KB Sumo Deadlift High Pull (53/35)100 DU’s80 KB Sumo Deadlift High Pull60 T2B40...
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6
Feb

FRIDAY

Strength:Back Squats-Add 5 lbs from Mondays session-Warm up to working weight-Perform 1 x 20 reps Tribute Workout:“Kobe”18 Minute AMRAP5 Muscle Ups (ring or bar)8 Power...
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5
Feb

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM Barbell Club: 6 pm Suggested Workout:30 Minutes Steady State CardioChoose Row, Bike, SkiHold consistent pace
4
Feb

WEDNESDAY

Strength:1.) Push Jerk De-Load: Reps from the ground(working at 90% of 1rm) 5 @ 40% 5 @ 50% 5 @ 60% 1A.) Strict Pull Up...
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3
Feb

TUESDAY

Prep:Snatch Form/Technique/Progression-Starting position-Pull Progressions-Overhead position-Receiving position-Build to starting weight Strength & Conditioning:30 Minutes to Complete 6 Sets 30 Double Unders 10 Toes to Bar 6-5-4-3-2-1...
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2
Feb

MONDAY

Strength:Back Squat (week 4)-Add 5 lbs from Friday’s session-Warm up to your working weight-Perform 1 x 20 reps MetCon:(1:00 rest between sections) *4 Minute AMRAP...
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