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200220

Workout Of the Day ROOKIE / ALL LEVELS Moscow Mule A. On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings 15m Walking Lunge 21/15 Row calories INTERMEDIATE Moscow Mule A. On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings 32/24Kg 15m Walking Lunge 21/15 Row calories [...]

200219

Workout Of the Day ROOKIE / ALL LEVELSVentiA.AMRAP 20:20 Wallballs20 Single Arm Dumbbell Power Snatches 20 Box Jumps20 Single Arm Dumbbell Push Jerks200m Run INTERMEDIATEVentiA.AMRAP 20:20 Wallballs (20/14)20 Single Arm Dumbbell Power Snatches 22.5/15Kg 20 Box Jumps (24/20)20 Single Arm Dumbbell Push Jerks 22.5/15Kg 200m Run NEWS / INFOS  No special [...]

200218

Workout Of the Day ROOKIE / ALL LEVELS Swole Cycle A. Tabata: Strict Pull-ups Row Calories Push-ups Row Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off INTERMEDIATE Swole Cycle A. Push Press Build to Heavy Set of 3 B. Tabata: Strict Pull-ups Row Calories Strict Handstand Push [...]

200217

Workout Of the Day ROOKIE / ALL LEVELS Underrated A. AMRAP 9: 30 Double Unders 1 Hang Squat Clean 30 Double Unders 2 Hang Squat Cleans 30 Double Unders 3 Hang Squat Cleans ….. INTERMEDIATE Underrated A. Hang Squat Clean Build to Heavy Single B. AMRAP 9: 30 Double Unders [...]

200216

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, [...]

200215

Workout Of the Day ROOKIE / ALL LEVELS "Steel Toe" A. For Time: 3 Rounds: 600 Meter Row 30 Kness to Elbows Into... 21 Burpee Box Jump Overs 21 Clean and Jerks 21 Burpee Box Jump Overs 21 Clean and Jerks 21 Burpee Box Jump Overs 21 Clean and Jerks *Teams of [...]

200214

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 400m run (together) 25 Pull ups (Synchro) 50 Wall Balls (each) ....... 400m run (together) 25 Thrusters (Synchro) 50 Double unders (each) ....... 400m run (together) 25 Deadlifts (synchro) 50 Lateral burpees over the bar (together) *Time Cap 30 min. [...]

200213

Workout Of the Day ROOKIE / ALL LEVELS "Four Square" A. On the 4:00 x 5 Rounds: 300/250 Meter Row 20 AbMat Sit-ups 3 Power Snatches *Athletes Build in Weight Over the 5 Rounds INTERMEDIATE "Four Square" A. Muscle Snatch Build to Moderate Set of 3 B. On the 4:00 [...]

200212

Workout Of the Day ROOKIE / ALL LEVELS "Arm & Hammer" A. Buy-In: 15 Clusters 3 Rounds: 15/12 Calorie Row 9 Pull-ups Cash-Out: 15 Clusters INTERMEDIATE "Arm & Hammer" A. Buy-In: 15 Clusters 60/40Kg 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters 60/40Kg [...]

200211

Workout Of the Day ROOKIE / ALL LEVELS "Bubbles" A. Strict Gymnastics 3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups B. AMRAP 12: 10 Burpees 25 Double Unders INTERMEDIATE "Bubbles" A. Strict Gymnastics 3 Sets for Max Reps (Choose 1): Max [...]