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WOD

5
Jan

MONDAY

Strength (Test Week):20 Minutes to Find5 Rep Max Back Squat*This will be used to calculate your starting weight for our 20 rep back squat cycle...
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4
Jan

SUNDAY

Strength & Conditioning:EMOM x 5 5 Bench Press (~70-80% of 1rm) -Rest 2:00-EMOM x 5 15 Kettlebell Swings (53/35) -Rest 2:00- EMOM x 5 15...
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3
Jan

SATURDAY

GO BILLS!(Wear Bills gear or at least colors to the workout today!) 19 minute and 95 second AMRAP Buy In- 54 Calorie Ski 8 Wall...
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2
Jan

FRIDAY

Strength:Push Press 3 x 2 (90% of 1rm) MetCon:5 Rounds For Time 15 Toes to Bar 50 Double Unders 5-4-3-2-1 Squat Snatch (@80-85% of 1rm)...
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1
Jan

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:00 PM Suggested Workout:5000m RowBuild pace every 1000m
31
Dec

WEDNESDAY

Happy New Year!Schedule:9:30 am class 12:00 pm class 10 am-12:00 pm Open Gym (No other classes today) 2020 Team WorkoutTeams of 3Minutes 0:00-10:00Must Complete a...
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30
Dec

TUESDAY

New Years Eve Schedule5:30 AM Class9:30 AM Class12:00 PM Class3:30 PM Open Gym4:30 PM Class(No 6:30 AM, 5:30 PM or 6:30 PM classes) Last workout...
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