Today’s WOD
10 Upright Row
10 Strict Press
20 Toes to Bar/AbMat Sit ups
Bicep Curl
Push Up
A: 4 x 8-12
Incline Bench Press
High Angle Bentover Row
B: 4 x 8-15
RIng Dips
Shoulder Flye
C: 4 x 8-20
Ring Push Up
Banded Reverse Flye
4 Rounds
15-20 KB pike crunch
15-20 Front delt raise
4 Rounds
8-12 KB Side Bends
20 Bicycle Crunch
Tomorrow’s WOD
12/12/2019
12/12/2019Push Press (3 x 5; all heavy, building - from floor)Strict Pull Ups (4 x max reps, heavy)Pull Ups with no kipping movementBench Press (4 [...]
12/11/2019
12/11/2019Deadlift (8 x 3; 75% of 1RM)Romanian Deadlift (RDL) (3 x 8; heavier than last week)Bent Over Row (3 x 8; heavier than last week)MetconOptional [...]
12/10/2019
12/10/2019Power Clean + Push Jerk (5 x 3 @ 85%)Bench Press (5 x 5; at or above 80%)Strict Pull Ups (5 x max reps; go [...]
12/09/2019
12/09/2019Back Squat (AMRAP @ 75% 1RM)- constant motion reps, don't rest pause - go to failureBack Squat (5 x AMRAP -2 @ 75%)- At 75% [...]
12/06/2019
12/06/2019Deadlift (Build to 1RM )Front Squat (Build to 1RM)Metcon (AMRAP - Rounds and Reps)20 min AMRAP 5 Hang Power Clean 10 Evil Wheel 15 Sumo [...]
12/05/2019
12/05/2019Push Press (5 x 5; from rack, all heavy)Superset with High Hang CleanHigh-Hang Clean (5 x 5; medium to heavy)Power Clean; superset with Push PressMetcon5 [...]
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals