Workout of the Day “Whiskey Tango Foxtrot” For time Run 2 Miles60 Back Squats (Bodyweight)60 KB Swing (53/35)|(35/26)60 Hand Release Push-ups *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the round. Back Squat should be doable in at least sets of 10...Read More
Workout of the Day Every Minute On The Minute For 25:00 MIN 1 – 25 Slam Balls (30/20)MIN 2 – 20/15 Cal RowMIN 3 – 15 Toes to BarMIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)(20″)MIN 5 – RestRead More
Pre WOD 2 sets for quality :20 Alt. Handstand Shoulder Taps-Rest as needed b/t SetsThen Into…2 sets for quality3 Strict HSPU*+:20 HS Hold Workout of the Day 3 Rounds For Time 200m RunImmediately into…2 rounds of..7 Push Jerk (155/105)7 Handstand Push-Ups*Immediately into…200m Run -Rest 1:30 b/t Sets-Read More
Pre WOD On a 15:00 running clock, build to a heavy 3 rep touch and go deadlift Workout of the Day “Get A Grip” For time6-9-12-15Deadlift (315/225)15-12-9-6Bar Muscle-Up or burpee pullupRead More
Workout of the Day 4 Rounds For Max Reps 1:00 – Max DB Floor Press (50/35)1:00 – Max Sit-Ups1:00 – Max Box Jump Overs (24/20)1:00 – Max Cal Bike -Rest 1:00 between rounds-Read More
Pre WOD 10-8-6*Tempo Back Squat or Tempo Front Squat***Start Moderate and Build to Mod-Heavy. Do not go super Heavy. **Tempo Per Set…Set 1: (31X1)Set 2: (21X1)Set 3: (11X1) Workout of the Day “Speed Demon” 3 rounds for time30 Single DB Front Squat (35/25)30 Up-DownsRead More
Pre WOD 3 sets3 Hang Power Cleans*Then immediately Into…5 Strict Hanging Knee Raise+5 Kipping Knees to Chest+5 Toes to Bar -Rest 1:00 between sets- Workout of the Day For time 30 Toes to Bar7 Hang Power Cleans (205/145)10 Deadlifts20 Toes to Bar7 Hang Power Cleans15 Deadlifts10 Toes to Bar7 Hang Power Cleans20 DeadliftsRead More
Workout of the Day Every 5:00 for 4 rounds.. 2 rounds of….10 Ring Rows20 Jumping Air Squats30 Double UndersThen Immediately Into…Max Cal Bike in Time Remaining… -No Additional Rest between Sets-(Score is Total Calories) Post WOD “TABATA”8 SETS (:20 ON /:10 OFF)MOVT 1 – Push-UpsMOVT 2 – Push-Up Plank *Alt. Movements for 8 Sets Total.(Score...Read More
