• Workout of the Day

    ‚ÄčTHERE WILL BE NO OLYMPIC LIFTING CLASS TODAY.

    6 Rounds:

    Every 4 minutes

    250m Row

    15 Kettlebell Swings (As Heavy As Possible)

    *Score each round for time


  • Workout of the Day

    Strength

    Shoulder Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    As Many Rounds As Possible in 12 minutes of:

    10 Thrusters

    10 Burpee Box Jumps

     


  • Workout of the Day

    Strength

    Deadlift

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    5 Rounds For Time of:

    10 Chest to Bar Pull Ups

    20 Kettlebell Swings


  • Workout of the Day

    For Time;

    Run 800m with 20# Med Ball

    Then immediately complete the following:

    4 Rounds of:

    15 Lunges/leg

    30 Flutter Kicks

    20 DB Push Press

    15 Step-Ups/leg

    20 Burpees

    200 Single Unders


     


  • Workout of the Day

    Strength

    Bench Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    For time:

    2500m Row

  • Workout of the Day

    Strength

    Back Squat

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    As Many Rounds As Possible in 9 minutes of:

    15 Box Jumps

    200m Run


  • Workout of the Day

    3 Rounds For Time of:

    400m Run

    50 Squats

    40 Walking Lunges

    30 Toes to Bar

    20 Wall Ball Shots

    10 Box Jumps

  • Workout of the Day

    Strength

    Shoulder Press

    *Add 5lbs to your training max (90% of your 1 RM) and complete the following:

    5 @ 65%  5 @ 75%  5 @ 85%

    Conditioning

    8 x 400 meter sprints, rest as needed



  • Workout of the Day

     

     

    Strength

    Add 10lbs to your training max (90% of your 1 RM) and complete the following:

    Deadlift

    5 @ 65%  5 @ 75%  5 @ 85%

    Conditioning

    As many rounds as possible in 12 minutes of:

    9 burpees

    11 pull-ups

    Then....

    2001m run (1.24 miles)

     

     

  • Workout of the Day

    This past weekend I got to attend the Spartan Underground Strength Mastermind hosted by Zach Even-Esh at Spartan Race HQ in Pittsfield, Vermont. I spent some time training, learning and enjoying the atmosphere of beautiful Vermont with some great coaches, gym owners and business men from around the country.

    We also got to spend some time with Spartan Race founder Joe DeSena. Two highlights of the weekend were climbing the mountain behind Joe's house and getting a training session in early Sunday morning with him before doing some farm chores. Today's WOD comes to you in the spirit of what we did with Joe Sunday morning and what he does 7 days/week.

    100 Jumping Jacks
    100 Karate Side Kicks
    50 Windshield Wipers
    100 Deep Air squats
    100 Leg Lifts Donkey Kicks
    50 Tree Position Side Bends
    100 Deep Mtn Climbers
    100 Knee Grabs
    100 Burpees
    100 Jump Over Stump (Stack plates or use a small box)
    100 Push-Ups

     *Add 30 minutes of chopping wood and a 4 mile trail run up and down his mountain to complete what Joe does daily.

     

  • Workout of the Day

    Strength

    Bench Press

    *Add 5 lbs to your training max (90% of your 1 RM) and complete the following:

    5 @ 65%  5 @ 75%  5(+) @ 85%

    Conditioning

    For Time:

    21 Push ups

    21 Pull ups

    400m Sprint

    18 Push ups

    18 Pull ups

    500m Row

    15 Push ups

    15 Pull ups

    200 Single Unders

    12 Push ups

    12 Pull ups

     

     

     

     

     

  • Workout of the Day

    Strength

    Back Squat

    *Add 10lbs to your training max (90% of your 1 RM) and complete the following:

    5 @ 65%  5 @ 75%  5(+) @ 85%

    Conditioning

    Buy In: 1000m row

    Then...

    As Many Rounds As Possible (AMRAP) in 12 minutes of:

    7 Overhead Squats 

    14 Box Jumps

     


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