NEED A WORKOUT? FIND IT HERE.

Filter by Date
Filter by Workout Type

“Happy Birthday Jamie!”

4 min double-unders switching partner every 30 seconds
INTO: 3 rounds
58(29 each)
-Deadlifts 95/65
-Hang Power Cleans
-Ring rows
Round 1) tap overs
Round 2) reverse crunch
Round 3) V-ups
800m run with partner after every round OR you-go-I-go 200m x4

“SBD....💨”

Skill review:
Turkish get ups / kswings

Wod: 25 min amrap
15 burpees to plate
15 single arm snatch alt (50/35)
15 hspu OR 50’ HSW
Run 400M
Rest 2 min

“Electronic candles”

Skill review: Dips

Wod:
1000m row
50 pull-ups
1000m row
75 pushups
1000m row
100 squats
1000m row

“Fingernails are just hand decals”

Skill review mobility : Wod after

Ankle
-Band distraction (foot on plate band on rig)
-Foam roll / smashing
-Static bench stretch

Hip
-Banded distraction (3 way on rig)
-Foam roll : glute adductor focus
-Air plane

Back
-T spine twist (pvc pipe)
-Foam roll with extension (t-spine)

Shoulder
-Banded distraction (3 way stretch on rig)
-Foam roll lats
-Pvc pipe over had stretch ( lay on bench and let pvc pull arms to over head position (5#)

Wod: Grace (5 min cap)
30 pc and pj 135/95-95/65-75/55

“Silent disappointment~ Yankee candle fall scents”

Skill: HSPU & HAND STAND WALK

WOD: 12 min amrap
150 m row
10 Box jump overs
15 pushups

Core buy out:
Pike hold 3sx1:00min

“Tornado’s have more swag than hurricanes”

Skill Review: kipping pull-ups + butterfly pull-ups (15 min practice sesh)

Mini Wod: 5 pull-ups + 10 back squats 135/95 x3r (exp)

Wod: Copy and past Annie
50-40-30-20-10 Double unders
25-20-15-10-5 Ttb
5-4-3-2-1 cleans (225/155-155/105-135/95-95/65)

Core buy out:
Kettle Bell Sit ups (each hand)
5sx10r

“Happy birthday Terianne!!!”

Get here early and warm up. She wants you dead.

800 m run
9 snatch (125/185)
21 burpee over bar
7 snatch
15 burpee over bar
5 snatch
9 burpee over bar
800 m run
9 hspu
5 cleans ( 155/225 )
15 hspu
7 cleans
21 hspu
9 cleans
800 m run

50 over head squats 45/35

“Sat·ur·day /ˈsadərˌdā,ˈsadərdē/”

Split reps evenly, one partner working at a time except during *20-10-5 which is synchro
Single Dumbbell (55/35, 45/25)

2 Rounds, 35 min cap:
80 DB hang clean
*20 double unders + 10 w.sit-ups +5 pushups
80 Db snatches
*20-10-5
80 Db step ups
*20-10-5
80 Db thrusters
*20-10-5
80 Db pull throughs
*20-10-5

“Hello ground”

Wod:
5 rounds heavy Cindy
(5c2B – 7 Dips – 9 goblet squats 55/35)
21 Deadlifts (155/105)
4 rounds heavy Cindy
21 pc (155/105)
3 rounds heavy Cindy
21 pj (155/105)

UNDER CONSTRUCTION

New
Website!

We apologize for the mess!  Our website is currently under construction and you may experience filler text, broken links and other inconveniences.  Please know we’re working as hard as possible to get our website functional quickly!

For more information about us, please call us!

(585) 944 - 9153

X