Workout of the Day For time 2 rounds40/30 Cal Row30 Back Rack Lunge (95/65)30 Sit-UpsImmediately Into…2 rounds20/15 Cal Row20 Back Rack Lunge20 Sit-UpsRead More
Pre WOD Deadlift 1×6 @ 65-70% of 2RM1×6 @ 70-75% 1x 6+ @75-80% Workout of the Day 3 rounds for quality 12/12 Staggered Stance DB Deadlift (Athlete Choice)10/10 DB Bulgarian Split Squats8/8 Slow Single Leg DB RDL:30 Max Single DB Curls -Rest as Needed between sets-Read More
Workout of the Day 3 rounds for time 30 DB curls 30 DB strict press 30 DB bent over row 30 DB hammer curls 30 DB upright rows 30 DB push press -2:00 rest between rounds- *increase DB weight each round, can not set DB’s down during roundRead More
Pre WOD On a 20:00 running clock, find your heaviest 2 rep deadlift Workout of the Day Fortime Double unders 100-100-100 Deadlifts 30 (#225/#155) – 20 (#275/#185) – 10 (#315/#205)Read More
Pre WOD In 15:00, find your heaviest 2 rep strict press Workout of the Day 15:00 as many rounds as possible 5 renegade rows 15 DB push press (#50/#35) 200 run* *each round add 100 meters to runRead More
Pre WOD On a 20:00 running clock, find your heaviest 2 rep back squat Workout of the Day 3 rounds for time 15 down ups over bar 15 back squats (#115/#75)Read More
Pre WOD 3 sets for quality 4/4 DB or KB Turkish Get-Ups2-6 Strict Tempo Pull-Ups (2121) Workout of the Day Every 3:00 on the minute for 15:00 15 Chest to Bar Pull-Ups20 Russian KB SwingsMax Reps Goblet Squats (70/53) -Rest 1:00 between sets-Read More
