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Posts Tagged:hardwork


Time to finish up this spicy week with another simple, but tough workout. 3 Rounds: 15 HR Push-Ups 15 Goblet Squats (62/53)


We have another cardio blaster today! A good goal for this one is to have your run and row match up together. For Time: 800m Run 50 Sit-Ups 800m Row 100 DB. Russian Twists (45/25)


In Hump Day we blast through some Hump work and cardio! Lets get it! 16 Min. EMOM: 1: 16 Russian KBS. (71/53) 2: 100m Run 3: 16 Pistols 4: 100m Run


We are dialing things up a notch up with a sweet and simple WOD. All you have to do is a two simple things. A spicy time to shoot for is to be sub four minutes!! You can kip or jump straight up into the pull-up bar. 3 Rounds: 10 Burpee Pull-Ups 300m Row


We are working on a fun ladder!! These will be full range of motion snatches; they have a squat in them! For Time: 50 DU’s 5 Snatches (115/75) 50 DU’s 4 Snatches (125/85) 50 DU’s 3 Snatches (135/95) 50 DU’s 2 Snatches (145/105)


To finish this week off we are throwing in some Hand Stand Walking! If you have been curious about trying them out make it on it to give them a shot! If you can’t or don’t want to give them a shot you will be doing bear crawls!! For Time: 200ft. HSW 50 Bar Dips…

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We are working our consitency with this EMOM! It is a short burst of everything! 20 Min. EMOM: 1: 20 HR. Push-Ups 2: 50 DU’s 3: 30 Jumping Luges 4: 12 T2B 5: 100m Run


First that of August and it is time to get in some of the last bit of Summer in. Today we are chipping away at this spicy WOD! Be in the look out for our newsletter!! It is coming out this week! 27-21-15-9-3: Ring Push-Ups DB. Snatches (45/25) Squats


After that tough start we are taking on a cardio blaster with this Tabata! It has been way too long! “Tabata!!!” Max Strict Pull-Ups -1 Min. Rest- Max Cal. Row -1 Min. Rest- DB. Russian Twists (40/20)

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