Pre WOD 5 rounds 8 double DB deadlifts 8 double DB slow front squats Workout of the Day Every minute on the minute for 8:00 Even: 8 DB squat cleans Odd: bottom of squat hold Into…. 8:00 as many rounds as possible 20 mountain climbers 20 air squats 20 situpsRead More
Pre WOD Every 2:30 for 6 sets Deadlift 6-4-2-6-4-2 *second set of 6/4/2 should be heavier than first set of 6/4/2 Workout of the Day 5 rounds 10 deadlifts* 15/12 cal bike 1:30 rest between sets *increase weight each roundRead More
Pre WOD Every 2:00 for 6 sets Push press 6-4-2-6-4-2 *second set of 6/4/2 should be heavier than first set of 6/4/2 Workout of the Day 13:00 as many rounds as possible 20 alternating DB hang snatch (35/25) 10 single arm push jerks (R arm) 10 single arm push jerks (L arm) :30 restRead More
Pre WOD Front squat 6-4-2-6-4-2 *second set of 6/4/2 should be heavier than forst set of 6/4/2 Workout of the Day 3 rounds for max reps 1:00 – Kipping Pull-ups 1:00 – Wall Balls (20/14) 1:00 – Supinated Bent Over Rows (95/65) 1:00 – Front Squats Read More
Pre WOD Every 1:30 for 7 sets 2 deadlifts + 2 hang power cleans + 4 front rack reverse lunge steps Workout of the Day 4 rounds for time 300m Row 20 Up-Downs 10 Front Rack Forward Lunges (135/95)Read More
Pre WOD Every 2:30 for 4 sets 10 DB tricep kickbacks 10 DB front delt raises 10 DB hammer curls Workout of the Day For time 50 slam balls (#30/#20) 50/40 calorie bike 800 run 50/40 calorie bike 50 slam balls Read More
Pre WOD Every 2:30 for 4 sets Bench press 6-6-6-6 Workout of the Day Every minute on the minute for 12:00 1st min: 15 DB hang power cleans (#50/#35) 2nd min: 15 pullups 3rd min: 12 DB front rack lunges Read More
Pre WOD Every 2:30 for 6 sets Deadlift 7-5-3-7-5-3 *second set of 7/5/3 heavier than first Workout of the Day 6:00 as many rounds as possible 2,4,6 and so on… Deadlifts (135/95) Wall Ball (20/14) Down ups -2:00 Rest- 6:00 as many rounds as possible 2,4,6 and so on… Deadlifts (135/95) Wall Ball (20/14) Down...Read More
Pre WOD Every 2:00 for 6 sets Push press 7-5-3-7-5-3 *second set of 7/5/3 heavier than first set of 7/5/3 Workout of the Day Every 3:00 for 15:00 10 Push Press (115/75) 15 Push-ups 20 Box Jump Overs (20)Read More
