4.18.2018

SWOD: 7 minute EMOM KB Complex 7-KB SDHP 5-KB Swings 3-Goblet Squat WOD: 10 minute AMRAP 10-Russian Swings 8-V-ups 6-KB Push-ups 10:30 Bootcamp 8 rounds 20 sec. on, 10 sec off – Do 1 exercise 8 rounds and then run or row 200 m between each exercise Push-ups Assault bike Burpee box overs Pull-ups Battle Read more about 4.18.2018[…]

4.17.2018

SWOD 5 Rounds Every 90 seconds 5 Tempo Back Squats @ 65% 5 Seconds down; power up WOD 500 Meter Row 100 Double Unders 50 Pullups 40┬áHang Power Cleans 95/65 30 Bar Facing Burpees 20 Alternating Pistols (Scale to 40 Air Squats) 500 Meter Row Spartan Option 10 Rounds 10/7 Cal Bike 20 Meter Sled Read more about 4.17.2018[…]

4.13.2018

SWOD 3 Rounds 1 Minute Bike *Tabata Score. Lowest calorie round. Rest as needed between attempts. WOD 30 Bar Facing Burpees 15 Power Cleans 95/65 15 Front Squats 95/65 20 Bar Facing Burpees 10 Power Cleans 135/95 10 Front Squats 135/95 10 Bar Facing Burpees 5 Power Cleans 185/125 5 Front Squats 185/125