Pre WOD Strict press 5-5-5-5-5 Workout of the Day For time 15 push press (#115/#75) 25 box jumps (24’/20″) 1:00 rest 30 push press 50 box jumps Read More
Workout of the Day 5 rounds 20 slam balls (#30/#20) 20 DB suitcase lunges (#35/#20) 20/15 calorie Assault bike 2:00 rest *pick any 2 of the 5 rounds and do 30/30 for slam balls and lungesRead More
Workout of the Day Every minute on the minute for 18:00 1st min: 3 Hang Power Snatch (Building) 2nd min: 9, 12, or 15 Toes to Bar 3rd min: 9, 12, or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build...Read More
Pre WOD Every minute on the minute for 10:00 Even: 5-10 strict pullups Odd: 5-10 strict ring dips OR Muscle up skill work Workout of the Day On a 12:00 running clock 20 muscle ups, then… 2 rounds of 7 power cleans (#135/#95) 7 lateral over the bar burpees Right into 2 rounds of.. 5...Read More
Workout of the Day Every minute on the minute for 25 minutes MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in...Read More
Pre WOD Every minute on the minute for 3:00 5 back squats (2111) Workout of the Day 1 front squat (#155/#105) 2 slam balls (#30/#20) 3 reverse lunge with slam ball *each round, add 1 rep to back squat, 2 reps to slam balls, and 3 reps to lungesRead More
Pre WOD Every minute on the minute for 6:00 High hang power clean + hang power clean + front squat Workout of the Day For time 4 rounds 5 hang power cleans (#95/#65) 7 ring rows 150 meter row 2:00 rest 4 rounds 5 hang power cleans (#135/#95) 7 pullups 150 meter rowRead More
Pre WOD Every minute on the minute for 10 minutes 10 single arm bench press *alternate arms each minute Workout of the Day 5 rounds 15/12 calorie assault bike 10 burpee box jump overs (24″/20″) 1:00 rest between roundsRead More
