Workout Of the Day ROOKIE / ALL LEVELS "Four Loko" A. On the 4:00 x 5 Rounds: 15/12 Calorie Row 30 Double Unders 7 Front Squats INTERMEDIATE "Four Loko" A. Pausing Front Squat Complex Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat B. On the 4:00 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Part Time" A. 3 Rounds: 12 Lateral Dumbbell Burpees 12 Pull-ups Directly Into... 3 Rounds: 12 Alternating Dumbbell Snatches 21/15 Calorie Row INTERMEDIATE "Part Time" A. 3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into... 3 Rounds: 12 Alternating Dumbbell Snatches [...]
Workout Of the Day ROOKIE / ALL LEVELS "Air Fryer" A. 3 Rounds: 50 Air Squats 10 Power Clean and Jerks INTERMEDIATE "Air Fryer" A. Power Clean and Jerk Build to a Heavy Single B. 3 Rounds: 50 Air Squats 10 Power Clean and Jerks 60/40Kg NEWS / INFOS [...]
Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! Sundays are the best, [...]
Workout Of the Day ROOKIE / ALL LEVELS “Row Drop” A. For Time: 50/35 Calorie Row 60 Power Snatches 60 Thrusters 50/35 Calorie Row 45 Power Snatches 45 Thrusters 50/35 Calorie Row 30 Power Snatches 30 Thrusters 50/35 Calorie Row 20 Power Snatches 20 Thrusters 50/35 Calorie Row 15 Power Snatches 15 [...]
Workout Of the Day ROOKIE / ALL LEVELS "Marston" A AMRAP 20 minutes: 5 Deadlift 10 Toes to Bar 15 Lateral Barbell Burpees INTERMEDIATE "Marston" A. Deadlift Build a heavy set of 5 B. AMRAP 20 minutes: 1 Deadlift 140/90kg 10 Toes to Bar 15 Lateral Barbell Burpees [...]
Workout Of the Day ROOKIE / ALL LEVELS "iMax" A. On the 3:00 x 5 Rounds: 15 Kb Swings 10 Box Jump Overs 5 Push Jerks *Build to a Heavy Set of 5 On Push Jerk INTERMEDIATE "iMax" A. Pausing Push Jerk Heavy Set of 2 *2 Second Pause in [...]
Workout Of the Day ROOKIE / ALL LEVELS "Airplane Mode" A. 2 Rounds: 1k Run 1k Row 50 Wallballs INTERMEDIATE "Airplane Mode" A. 2 Rounds: 1k Run 1k Row 50 Wallballs (20/14) NEWS / INFOS No special news today / Pas de communication spéciale aujourd’hui [...]
Workout Of the Day ROOKIE / ALL LEVELS "Zoolander" A. AMRAP 15 Minutes: 30 Double Unders 10 Power Cleans 30 Double Unders 10 Lateral Barbell Burpees INTERMEDIATE "Zoolander" A. Pausing Power Clean Heavy Set of 2 *2 Second Pause at Knee & In Catch B. AMRAP 15 Minutes: 30 Double [...]
Workout Of the Day ROOKIE / ALL LEVELS "Grim Reaper" A. Tempo Overhead Squat: Build to a Moderate Single *Tempo: 5 seconds down, stand fast. B. AMRAP 5 Minutes: 21-15-9: Overhead Squats 40/25Kg Toes to Bar Rest 5 Minutes AMRAP 5 Minutes: 15-12-9 Thrusters 40/25kg Chest to Bar Pull-ups INTERMEDIATE [...]
