Workout Of the Day

Sunday, April 20, 2014

Strength 

Squat

Conditioning

AMRAP in 15 minutes of:

30 Double unders

7 HSPUs

15 KB swings (70#/55#)

Saturday, April 19, 2014

Flex in the City WOD #3

For time:

50 KB swings (70#/55#)

40 Chest to bar pull ups

100 Double unders

Friday, April 18, 2014

Rest / Make-up / Mobility

Thursday, April 17, 2014

Volume training

Conditioning

3 Rounds for total reps of:

2 Minutes unbroken KB swings (55#/35#)

Rest 2 minutes

*50 burpee penalty for breaking before time is up

Wednesday, April 16, 2014

Strength

Squat

Conditioning

Partner WOD

EMOM for 20 minutes:

  5 Burpees

Max wall ball (20#/14#)

Tuesday, April 15, 2014

Skill / Strength

Hang snatch

Conditioning

AMRAP in 20 minutes of:

12 Deadlift (95#/65#)

9 Hang power snatch (95#/65#)

6 Overhead squats (95#/65#)

Monday, April 14, 2014

Congratulations Sam & Pablo!

Rest / Make-up / Mobility

Sunday, April 13, 2014

Strength

Squat

Conditioning

AMRAP in 10 minutes of:

50 Double unders

10 Clean & jerk (135#/95#)

Saturday, April 12, 2014

The 2-day Elisabeth Akinwale Training Camp continues today.

Friday, April 11, 2014

The 2-day Elisabeth Akinwale Training Camp begins tonight.

The 6:30pm session is cancelled.

Rest / Make-up / Mobility