Workout of the Day For time 50 DB push press (35/20) 25 DB renegade rows 50 box jump overs (20″) 25 DB renegade rows 50 DB push press Post WOD 3 sets for quality 8-12 tricep kickbacks 8-12 single DB skull crushers Max banded tricep extensionsRead More

Pre WOD Deadlift 1 X 2 @ 80% of 2 RM 1 X 2 @ 85-90% 1 X 2+ @ 95% Workout of the Day 4 rounds for quality 10 unbroken “library” deadlifts (athlete choice) 15 strict ring dips (:01 pause at top) 10 strict toes to barRead More

Pre WOD Strict press 1×2 @ 80% of 2RM1×2 @ 85-90% 1×2+ @ 95% Workout of the Day 7 rounds On a 2:00 running clock…200m Run5 BurpeesMax Double Unders in time remaining… -Rest :30 betwen sets-Read More

Workout of the Day 20:00 as many rounds as possible 40/30 Cal Bike30 Sit-Ups20 Walking Lunges3/3 Turkish Get-Ups (Athlete Choice) Post WOD 3 sets for quality 10 Slow Barbell Curls10 Slow Bent Over Rows10 Slow Reverse CurlsRead More

Workkout of the Day “Cali-Bear” Every :30 for 20:00… 1 clean and jerk (#225/#155)Read More