HOLIDAY WEEKEND SCHEDULE Saturday, July 2nd – Regular Schedule Sunday, July 3rd – CLOSED Monday, July 4th – 8:30am HERO WOD WORKOUT OF THE DAY Fitness 1. Pause Back Squats, 2″ above parallel: 5×3 climbing 2. AMRAP 9 9 Pull-ups 9 Front Squats 115/85 9 Burpees Performance STRENGTH Pause Back Squats, 2″ above parallel: 5×3
-> Continue reading Friday WOD – 070116
HOLIDAY WEEKEND SCHEDULE Saturday, July 2nd – Regular Schedule Sunday, July 3rd – CLOSED Monday, July 4th – 8:30am HERO WOD WORKOUT OF THE DAY Fitness 1. Push Jerk + Split Jerk: 2-2-2, 3×2 2. 4 Rounds for time: 100m KB Overhead Carry 70/53 50 Double Unders Performance Row 2x4000m @ RPE 9 Rest 1:1
-> Continue reading Thursday WOD – 063016
HOLIDAY WEEKEND SCHEDULE Saturday, July 2nd – Regular Schedule Sunday, July 3rd – CLOSED Monday, July 4th – 8:30am HERO WOD WORKOUT OF THE DAY Fitness 1. Snatch Deadlift + Snatch: 2-2-2, 3×2 2. AMRAP 20: 40 Calorie Row 30 Toes-to-Bar 20 Power Snatch, 95#/65# 10 Muscle-Ups Performance WEIGHTLIFTING 1. Snatch Deadlift + Snatch: 2-2-2,
-> Continue reading Wednesday WOD – 062916
WORKOUT OF THE DAY Fitness Prep: Bottoms up KB Press: 3×10 1. Strict Press 1RM 2. For time: 20-16-12-8-4 Strict HSPU 200m Run after every round. Performance STRENGTH 1. Push Press: 3-3-3, then 3×3@90% 2. Neutral Grip DB Bench: 5×10 SLOW and controlled METCON For time: 20-16-12-8-4 Strict HSPU 200m Run after every round. ACCESSORY
-> Continue reading Tuesday WOD – 062816
WORKOUT OF THE DAY Fitness 1. Back Squat: 5×5 light and FAST. Climb, but we are deloading. 2. 4 Rounds for time: 30 RKBS 70/53 20 Front Rack KB Step ups 24/20 Rest 1:00 Performance STRENGTH Back Squat: 5×5 light and FAST. Climb, but we are deloading. METCON 4 Rounds for time: 30 RKBS 70/53
-> Continue reading Monday WOD – 062716
High School Strength & Conditioning. We are delaying the start until June 27th. Lil Beasts Summer Program: Session 1, Session 2 WORKOUT OF THE DAY Fitness Partner WOD AMRAP 25 12-24-26-48-60 Thrusters 95/65 Pull-ups *Run 400m Together after each round. Performance WEIGHTLIFTING: 1. Tall Snatch 2RM 2. Snatch + Overhead Squat, build to top set
-> Continue reading Saturday WOD – 062516
High School Strength & Conditioning. We are delaying the start until June 27th. Lil Beasts Summer Program: Session 1, Session 2 WORKOUT OF THE DAY Fitness 1. Bent Over Barbell Row: 5×8 2. For time: 10-20-30 Deadlift @60% 3RM 30-20-10 Unbroken Wallballs 20/14 Performance WEIGHTLIFTING Snatch: 6×2@75-85% STRENGTH WEIGHTLIFTING Snatch: 6×2@75-85% STRENGTH 1. Bent Over
-> Continue reading Friday WOD – 062416
High School Strength & Conditioning. We are delaying the start until June 27th. Lil Beasts Summer Program: Session 1, Session 2 WORKOUT OF THE DAY Fitness 1. Hang Power Clean: 2RM, then 3×2@90% 2. 4 Rounds for time: 40 Double Unders 300ft Suitcase Carry 70/53 2 Rope Climbs, 15ft Performance Row 45:00 @ 6 MOBILITY
-> Continue reading Thursday WOD – 062316
High School Strength & Conditioning. We are delaying the start until June 27th. Lil Beasts Summer Program: Session 1, Session 2 WORKOUT OF THE DAY Fitness 1. Hang Snatch: 2RM, then 3×2@90% 2. For time: 800m Run 70 RKBS 70/53 60 Situps 50 Medball Cleans 20/14 400m Run Performance WEIGHTLIFTING 1. Hang Snatch 2RM, then
-> Continue reading Wednesday WOD – 062216
High School Strength & Conditioning. We are delaying the start until June 27th. Lil Beasts Summer Program: Session 1, Session 2 WORKOUT OF THE DAY Fitness Prep: Bottoms up KB Press: 3×10 1. Push Press: 3-3-3, then 3×3@90% 2. 5 Rounds For Time: 5 Wall Walks 10 Hurdle Hops, 24/20″ 10 Ring Dips Performance STRENGTH
-> Continue reading Tuesday WOD – 062116