fbpx

April 1st 2020

#PrisonWOD 2 Rounds: AMRAP 5 5 Nurpees 10 DB Reverse Lunges 15 Push Ups Rest 2 AMRAP 5 5 Nurpees 10 Side Plank Hip Drops 15 H2H Swings CLICK HERE to access our LIVE Zoom workouts at 7 AM, 9 AM, 5 PM and 7 PM!...

March 31st 2020

#PrisonWOD 3 Rounds: 10 Single Leg RDLs, each 10 Prone Single Arm Row, each 20 Curls 20 Toe Touch Crunches EMOM 20 1. Max Reps SA Hang Power Cleans and Press (R) 2. Max DU 3. Max Reps SA Hang Power Cleans and Press (L) 4. Max DU 5. Rest CLICK HERE to access our LIVE...

March 30th 2020

#PrisonWOD 1-2-3-4-5-6-7-8-9-10 Reps: DB Squats DB Burpee 10 min CAP * Rest 2 min AMRAP 12 15 V-Ups 100 m DB Farmers Carry * Rest 2 min 8 Rounds 10 Hammer Curls (3 second eccentric) 10 Dips CLICK HERE to access our LIVE Zoom workouts tomorrow at 7 AM, 9 AM, 5 PM and 7...

March 29th 2020

#PrisonWOD For time… 10 Prison Burpees 10 Prison Burpees 25 RKBS 10 Prison Burpees 25 RKBS 50 DB Snatch 10 Prison Burpees 25 RKBS 50 DB Snatch 100 Sit Ups 10 Prison Burpees 25 RKBS 50 DB Snatch 100 Sit Ups 150 Air Squats *No Live Zoom Today.  Tag in the gym in...

March 28th 2020

#PrisonWOD  40-30-20-10 Reps: RKBS DB X-Drags Push Ups KB Goblet Thruster Rest 2 min CLICK HERE to access our LIVE Zoom workout at 9 AM!