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WOD

1
Feb

SUNDAY

Strength:1.) Bench Press 7-5-3-1 Build in weight to a heavy Single *refer to 1/18 and increase weight 1a.) Perform after each set of bench 15...
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31
Jan

SATURDAY

MetCon:Teams of 2Split reps any way A.) 12 Minute AMRAP18/14 Calorie Row18 Wall Balls (20/14) B.) 12 Minute AMRAP18 Burpee Pull Ups18 Double Kettlebell Deadlifts...
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30
Jan

FRIDAY

Strength:Back Squat -Add 5 lbs from Mondays session -Warm up to your working weight -Perform 1 x 20 Reps MetCon:5 Rounds For Time 2:00 on...
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29
Jan

THURSDAY

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM FREE Hustle Community Class: 6 pm(open to all members and non-members! Bring a friend!) Suggested Workout:90 Seconds...
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28
Jan

WEDNESDAY

Skill & Technique:Power Clean Strength & Conditioning:18 Minute EMOM (alternate) Even: 15 Burpees Odd: Power Clean (building) Rounds 1,2,3: 3 Cleans Rounds 4,5,6: 2 Cleans...
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27
Jan

TUESDAY

Strength:A.) Push Jerk (working off 90% of 1rm)5 @ 75% 3 @ 85%1+ @ 95% B.) Batwing Dumbbell Rows3 x 10 MetCon:For Time 21-15-9 Wall...
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26
Jan

MONDAY

Strength:Back Squat (week 3)-Add 5 lbs from Friday’s session-Warm up to your working weight-Perform 1 x 20 reps MetCon:Every 7:00 x 3 30/20 Calorie Assault...
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25
Jan

SUNDAY

Strength:4 Rounds 12 Dumbbell Bench Press 120′ Single Arm KB Farmer Carry (switch every length) MetCon:16 Minute AMRAP 15 Ab-Mat Sit Ups 12 Box Jumps...
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