January 2022

Pre WOD Rope climb skill work Workout of the Day 5 rounds for time 25/20 Cal Bike15 Hang Power Cleans (135/95)3 Rope Climbs

Workout of the Day Quadruple Tabata TABATA 1 – Down-UpsTABATA 2 – Slam Balls (30/20)TABATA 3 – Slam Ball Alt. Lunges*TABATA 4 – Slam Ball... Read More

Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day “Push Pull” For time 3-6-9-12-9-6-3Push Jerk... Read More

Pre WOD Overhead squat 3 X 6 Workout of the Day 5 Rounds For Time 6 Power Snatches (115/75)8 Alt. Back Rack Lunges*10 Overhead Squats... Read More

Pre WOD EMOM x 6 MINUTESMIN 1 – :45 Plyo Push-UpsMIN 2 – :45 Supermans Workout of the Day 2 rounds 10:00 AMRAP1:00 Cardio Choice20... Read More

Workout of the Day 2 Rounds 8:00 AMRAP15/12 Cal Bike10 Chest to Bar Pull-Ups15 Sit-Ups *Pick up where you left off. –Rest 2:00 b/t rounds-... Read More