11.12.18

50 Slam Balls 3 Rounds of: 60″ Max Wall Ball Shots w/ double squat at bottom 60″ Max Chin-ups 60″ Max DB Snatches (50/35 lbs) 60″ Max Toes-to-Bar 60″ Max Calorie Assault Bike Rest 1 minute after each round 50 Slam Balls 3 Rounds of:...

11.9.18

45 on, 15 off relay! Air Dyne Bike Partner Med Ball Toss & Squat Mountain Climber Combo: Inside Knee/Cross DB Punch Comb: 2 Front/2 OH Plank Jacks Inverted Burpee w/Jumping Jack Speed Skater for Distance Alt. Foot V-Ups  *1 Min. Rest *Repeat 3 more times...

11.9.18

Bench Press 3-3-3-3-3 slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can WOD 3 Rounds: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand...

11.9.18

Bench Press 3-3-3-3-3 Slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can Metcon: 3 Rounds: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand...

11.8.18

AMRAP in 5 Min.: 10 Calorie Row 20 Jumping Goblet Squats 30 Bottom Push-ups 10 Weighted Knee Raises 20 Bottom Squats w/weight 30 DB Punches (Each Side) 10 Calorie Row 20 Curtsy Lunges 30 Slam Balls REST 1 MIN. AMRAP in 10 Min.: Repeat above and start at top REST 2...