Workout of the Day 10:00 as many rounds as possible 8 Alt. DB Hang Split Snatch (50/35)12 Sit-Ups-Rest 1:00-3:00 max cal bike Post WOD 3 rounds for quality :30 Hollow Body Flutter Kicks:30 Superman Hold12/12 Slow Single DB Supported RowRead More
Workout of the Day “Jay” 20:00 as many rounds as possible 3 Ring or Bar Muscle Up6 Push Jerk (155/105)|(115/75)9 Box Jumps (30/24) Post WOD Double tabata 1st tabata- slam ball russian twists2nd tabata- glute bridge marchRead More
Pre WOD Push jerk warm up and skill work Workout of the Day 12:00 as many rounds as possible 3 Ring or Bar Muscle Up6 Push Jerk (155/105)9 Box Jumps (30″/24″)Read More
Workout of the Day Every minue on the minute for 25:00 1st min- :45 Max Single DB Front Rack Step-Ups (35/20)/(24″/20″)2nd min- :45 Max Strict Box or Ring Dips3rd min- :45 Plank Hold (Plate on Back Optional)4th and 5th min- 1:45 row or bike for max calsRead More
Pre WOD 3 attempts at max reps pullups Workout of the Day 5:00 AMRAP5 Strict Pull-Ups7 Hand Release Push-Ups-Rest 2:00- 5:00 Max Cal Bike-Rest 2:00- 5:00 AMRAP5 Pull-Ups*7 Hand Release Push-Ups *chest to bar optionalRead More
Pre WOD 3 rounds 30 DB plank taps20 high alternating flutter kicks10 skater jumps (L+R=1) Workout of the Day 3 rounds 9:00 as many rounds as possible 1:30 cardio of choice20 alternating jumping lunges15 russian twists plus tuck up10/10 single DB strict press –1:30 rest between rounds–Read More
Pre WOD In 20:00, build to a heavy 3 rep back squat 5:00 rest, then…. Workout of the Day 3:00 as many burpees as possible 3:00 rest 3:00 max calories on Assault bikeRead More
Workout of the Day 4 rounds for quality 3/3 DB Turkish Get-Ups (Athlete Choice)12/12 Tempo Supported DB Row (2111)(Athlete Choice)1:00 DB Front Rack Hold30 Weighted Sit-Ups Post WOD Every minute on the minute for 5:00 20 DB Hollow Flutter KicksMax V-Ups in Time RemainingRead More
