MONDAY 7.1.2019 WOD

WARMUP LOWER BODY MOBILITY5 Min AMRAP5 R/L Bulgarian Squats10 Bent Over Rows10 Hollow RocksPART 11RM FRONT SQUATPART 28 Min Cap2-4-6-8-10….Single DB Squat Snatches 50/35Shoulder To Overhead...

SUNDAY 6.30.2019 WOD

PART I: TRACK DRILLSPART II: CONDITIONING“Long Road to Ruin”For Time:60/50 Calorie Assault Bike60 Burpees to the Bar(15 Minute Cap)10 Minutes Active Recovery (Continuous Walk Around Building)For Time:1 Mile Run1000m Row (15 Minute Cap)OROLYMPIC WORKOUTPART IA –...

SATURDAY 6.29.2019 STAMFORD STRONG

Some throwback competition memories 50 unbroken kB swings 100 pushups 50 unbroken kB swings 4-5 sets 5 heavy sandbag cleans 50 ft sandbag carry 5 sets 6 reps Deadlift with pause 3” off floor then explode to finish the lift4-5 sets 20 sandbag push press 50 ft reverse...

SATURDAY 6.29.2019 WOD & SUMMER COMP

Compeition throwback: Air Capo 8am Class ONLYDYNAMIC WARM-UpPART 1 10 Rounds Run 1 Lap 15 DB Floor Press 12 Kettlebell Swings 53/359 TTB 6 DB Front SquatsCompetition starts at 9am!COED SUMMER SIZZLE EVENT 1 20 Min Clock 1 RM JERK FROM RACK-Score is Total Weight-EVENT...

FRIDAY 6.28.2019 WOD

WARMUP2 Min Bike/Row 2 RNFTRun 1 Lap10 Hollow Rocks5 RDLs5 Hang Muscle Clean5 Tempo Front SquatsPART 1 “THE CHIEF”5 Rounds3 Min AMRAP3 Power Cleans 135/95 6 Push-Ups9 Air SquatsRest 1...