Workout of the Day Every Minute On The Minute For 25:00 1st min: 10-15 toes to bar2nd min: 30 slam balls (#30/#20)3rd min: 5-10 strict pullups4th min: 30 slam ball weighted reverse lunges5th min: restRead More
Pre WOD 3 sets for quality 15 Perfect Hollow Rocks30 Band Pull Aparts3-5 Negative Handstand Push-Ups3-5 Tempo Hollow Body Strict Pull-Ups (30X1) Workout of the Day For time 400m Run18 Strict Handstand Push-Ups18 Strict Pull-Ups400m Run36 Handstand Push-Ups36 Pull-UpsRead More
Pre WOD On a 15:00 running clock, build to a heavy complex… 1 Deadlift + 1 Hang Squat Clean + Front Squat + 1 Squat Clean Workout of the Day 4 rounds On a 4:00 running clock…50 Double Unders5 Hang Squat Cleans (185/135)15 Box Jump Overs (24/20)Max Cal Bike In Time Remaining… -Rest 1:30 b/t...Read More
Pre WOD Rope climb skill work Workkout of the Day For time 200m DB Front Rack Carry (50/35)20 Burpees4 Rope Climbs40 Jumping Lunges4 Rope Climbs20 Renegade Rows4 Rope Climbs40 Jumping Lunges4 Rope Climbs20 Burpees200m DB Front Rack Carry *For both carries, first 100m in front rack and second 100m in farmer carry for 200m total...Read More
Workout of the Day 2 rounds for time*1000/800m RowInto…21-15-9Shoulder to Overhead (95/65)Sumo Deadlift High-PullSit-Ups*workout is 2 full rounds of all the work.Read More
Workout of the Day Every Minute On The Minute For 20:00 MIN 1 – 8-12 Up-Down Box Jumps (30/24)MIN 2 – 8-12 Strict Pull-UpsMIN 3 – 12/10 Cal Bike*MIN 4 – Max Plank Rotations *Increase by 3 Cals Every Round Until Failure. Then back to 12/10.Read More
Workout of the Day 25:00 as many rounds a possible 75 Double Unders25 Russian KB Swings (70/53)20 KB Goblet Reverse Lunge15 Toes to Bar100m Single KB Suitcase Carry* *Switch hands at 50mRead More
Pre WOD 3 sets for quality 5 Tempo Sumo Deadlift (30X1)10/10 DB Suitcase Split Squats20 Slow Alt. V-Ups Workout of the Day 3 rounds for time 15 Deadlifts (185/135)15 Box Jumps (24/20)Immediately into… 3 rounds for time12 Deadlifts (225/155)12 Box JumpsRead More
