Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call
Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

Category

Daily Workouts

WOD for 052419

May 23, 20190
Skill: Kipping Pullups Strength: Lunge +  Back Squat 4 sets Increasing to a Tough Weight for: 8 Alt. Back Rack Lunge + 5 Backsquats Rest 2:00 B/w Sets Conditioning: On a 12 Minute Clock: From 0-2: 100 Meter Sandbag Bear Hug Carry From 2-10: 8 Min AMRAP  10 Sandbag Squats 15 Pullups From 10-12:  100 M...
Read More

WOD for 052319

May 22, 20190
Lat/Pec Mobility Strength: DB Bench Press/Band Pull Apart 4 Rounds: 1:00 Max Reps DB Bench Press (AHAP) 15 Band Pull Aparts after each set Rest 2:00 b/w sets Conditioning: 21-15-9 (10 Min Cap) Kettlebell Swing Box Jump Over Cal Row/Bike/ski L1: 70/52, 24/20 L2: 52/35, 24/20 L3:35/25, 20/16, step ups L4: 25/20, Plate Jumps or...
Read More

WOD for 052219

May 21, 20190
Skill: Toes 2 Bar Strength:  Take 10 Minutes to Warm up to your snatch weight Conditioning: Against 16 Minutes… For Time: 5 Squat Snatch 100 Double Unders 5 Squat Snatch 30 Toes 2 Bar 5 Squat Snatch 400 Meter Run 5 Squat Snatch L1:155/105 L2:135/95 L3: 95/65, Knees to elbow L4: 45/35-Power Snatch, Situps
Read More

WOD for 052119

May 20, 20190
Mobilize for Front Squats: Strength: Mash Front Squats Final Week Heavy Single @ 3/10 3×3 @ 85% Conditioning: EMOTM x 9 Minutes 1) Row/Bike 2 )15 Wallballs 3) Rest L1: 21/15 cals, 30/20 L2: 18/12 cals , 20/14 L3: 15/10 cals, 14/10 L4: 12/8 cals,  10/6
Read More

WOD for 052019

May 19, 20190
Skill: HSPU Strength: SSPT Week 6 Pullups/Dips Metcon: Against 20 Minutes… 10 Rounds 3 Power Cleans 5 HSPU 3 Burpees Over the Bar L1:185/125, Strict L2: 155/105, Kipping HSPU L3: 115/80, SA DB Push Press (switch arms each round) L4: DB Power Cleans,  SA DB Push Press (switch arms each round)
Read More

WOD for 051719

May 16, 20190
Skill: Overhead Squat Strength: Overhead Squat Every 2 mins x 5 sets 3 Tempo OHS AHAP Tempo is 41X1 Conditioning: 12 Min AMRAP 15 Power Snatches 10 Alt. OH Lunges Run 200 Meters L1: 95/65 L2: 75/55 L3:55/45, Front Rack Lunge L4: DB Snatch, DB Lunge
Read More

WOD for 051619

May 15, 20190
Skill: Wallball Efficiency Strength: RDL + Side Planks 3 sets: 12 Barbell RDL’s @ Tough weight :30 each side plank Conditioning: Against 15 Mins… 3 Rounds for Time 9 Dball over the Shoulder 21 Wallballs 50 Double Unders L1: 150/100, 30/20 L2: 100/80, 20/14 L3: 80/60, 14/10, 1/2 singles + 1/2 attempts L4: 50/30, 10/6,...
Read More

WOD for 051519

May 14, 20190
Skill: Bar Muscle Up Strength: SSPT Week 5 Conditioning: 5 Min AMRAP: 6 Bar Muscle Ups 21/15 Cal Row Rest 5:00 5 Min AMRAP: 12 HSPU 21/15 Cal Row L1: 6 BMU, Deficit HSPU L2: 3 BMU, Kipping HSPU L3: 6 Pullups or 6 Jumping Chest 2 Bar, DB Push Press L4: 8 Ring Rows,...
Read More

WOD for 051419

May 13, 20190
Strength: Low Hang Power Clean and Jerk 3-3-2-1-1  Building in weight across the sets (15 Mins) -Does not need to be TNG Conditioning: Against 12 Mins…For Time: 400 Meter Run -Into- 3 Rounds: 15 Power Cleans 15 Burpees over the Bar L1:155/105, Bar Facing L2: 135/95, Lateral Burpees L3: 95/65, Reg. Burpees L4: DB Cleans,...
Read More

WOD for 051319

May 12, 20190
Strength: Mash Front Squats      Heavy Single @ 3/10       3×3 @ 83% Condtitioning: Every 2:00 x 4 sets          20 Airsquats 15 Situps              L1: 20 Situps       L2: 15 Situps       L3: 15 Airsquats, 15 Situps L4: 15 Airsquats,10 Situps L4: DB Cleans, 10 Burpees
Read More
1 … 26 27 28 29 30 … 361