Monthly Archives: April 2015

 Part 1 (23 min): A-Lactic Perform one round every 30 seconds for 3 minutes of: Foam Roll- Calf Foam Roll- Calf Stretch- Inchworm Drill B) Technique (2 Min): Deadlift and Ring [...]

A) Warm-up (3 min): B) Technique (2 min): Floor Press, Pull-Up, Push-Up, AB Mat Sit-Up and Air Squat C) Strength (6 min): Complete 1 round, every 90 seconds for 6 [...]

A) Warm-up (3 min): B) Technique (2 min): Sled Push/Pull, Double-Under and Air Erg D) WOD: (18 min): Working in teams of two, complete as many rounds and repetitions as [...]

A) Warm-up (3 min): B) Technique (2 min): Kettlebell Snatch and Box Jump C) Strength (8 min): Complete 1 round for each arm, every 2 minutes for 8 minutes: Kettlebell [...]

A) Warm-up (3 min): B) Technique (2 min): Front Squat and Chest-To-Bar Pull-Up C) Strength (6 min): Complete 1 round, every 90 seconds for 6 minutes of: Front Squat 12-12-12-12 [...]

A) Warm-up (3 min): B) Technique (2 min): Deadlift, Box Jump, Air Erg C) Strength (6 min): Complete 1 round, every 90 seconds for 6 minutes of: Deadlift 12-12-10-10 Try [...]

A) Warm-up (3 min): B) Technique (2 min): Kettlebell Clean, Air Erg and Inverted Ring Row C) Strength (8 min): Complete 1 round for each arm, every 2 minutes for [...]

A) Warm-up (3 min): B) Technique (2 min): Shoulder Press, Hip Thrust, Floor Press and Deadlift C) Strength (6 min): Complete 1 round, every 90 seconds for 6 minutes of: [...]

A) Warm-up: (3 min). B) Skill: Pull-Up, Seated Medicine Ball Rollback Overhead Throw and Air Erg Technique (2 min). C) Strength (8 min): Complete 1 round, every 90 seconds for [...]

A) Warm-up (3 min): B): Technique (2 min): Double-Under, Run, Burpee and Kettlebell Swing C) Skill (3 min): Complete 1 round, every 60 seconds for 3 minutes of: Double-Unders 20-20-20 [...]