11Apr

Osmosis

Strength Training:
EMOM 10-
Level 1: 4 Ring Push-ups
Level 2: 2 Strict Pull-ups + 2 Ring/Box Dips
Level 3: 2 Ring Muscle-ups

Metabolic Conditioning:
For Time-
15 Strict Pull-ups
15 Box Dips
30 Overhead Squats (95/65)
40 Box HSPU
30 Overhead Squats (95/65)
2 Rope Climbs


10Apr

Juice Bomb

Strength Training:
3 Rounds-
10 Front Squats @ 65%

Metabolic Conditioning:
6 Rounds-
30 Air Squats
20 Dumbbell Hang Snatch (35/20)
10 Burpees
-Rest 60 seconds.


Strength Training:
3 Rounds-
10 DB Rows per arm
5 Strict Chin-ups

Metabolic Conditioning:
AMRAP 12-
5 Power Cleans (95/65)
10 Knee Tucks
15 Wall Balls (14/10)


08Apr

Loud Luxury

Strength Training:
4 Rounds-
10 Romanian Deadlifts [3sec negative]
60 second Plank Hold

Metabolic Conditioning:
5 Rounds-
20′ DB Lunge on Right Side (35/20)
Calorie Bike/Row (12/10)
20′ DB Lunge on Left Side (35/20)
15 Box Jump Overs (20″/20″)


Core & Cardio @ 8AM
A HIIT-like sweat sesh geared toward improving core strength and cardiovascular endurance.

Whiteboard WOD @ 9AM
Still a surprise, still sure to kick you in the pants.

Spartan SGX @ 10AM
Because it’s race season!