Call Us: (772) 584-3745
Category

WOD

April 26, 2019

GROUP WARMUP2 sets –:20 frog stretch 5 plate squats with band above knee5 T-spine openers5 overhead plate stretch+ trainer led barbell warmup BARBELL OVERHEAD COMPLEX5 Sets...
Read More

April 25, 2019

GROUP WARMUP2 sets –:30 each Air bike/row/ski/bike erg PARTNER TRAININGAs many rounds as possible in 8:00 of:500 meter row1000 meter bike erg Directly into100 calorie ski100...
Read More

April 20, 2019

GROUP WARM-UP 4:00 AMRAP –:30 Air bike5 Front squat 5 Hang squat clean  TESTFor time:30 calorie Air-bike10 Squat clean RX 185/120; Intermediate 135/95; Master 55+ 115/7530 calorie...
Read More

April 18, 2019

GROUP WARMUP3 sets –:30 Row/air bike20 Double unders PARTNER CONDITIONING:As a team of two, complete:150 Double unders100 calorie Row100 calorie Air-bike 150 Double unders*split work any-way;...
Read More

April 16, 2019

3 sets of:100 meter run :30 Row:30 Ski AEROBIC TRAININGFor time:1500 meter run1200 meter row1000 meter ski *heats of 7 every 9 minutes ALTERNATE AEROBIC TRAINING1000 meter...
Read More
1 2 3 195