April 2022

Pre WOD 3 sets for quality 10 Sumo Squats*14 Alt. Deep Reverse Lunges**10 Segmented Sumo DL High Pull*** *Option to add KB in Sets 2... Read More

Pre WOD On a 15:00 running clock, make 3 attempts at a heavy 10 rep thruster Workout of the Day 10:00 AMRAP 10 Toes to... Read More

Workout of the Day For Time 24-21-18-15-12-9-6*Cal RowKettlebell Swings (53/35)** *Alt. Cals: 21-18-15-12-9-6-4 **Option for Heavier KB (American Swing) Post WOD 3 sets for quality1:00... Read More

Workout of the Day For Time1 Mile Run100 Box Jumps (24/20)80 Wall Balls (20/14)60 Alt. DB Suitcase Lunges (50/35) *Partition as needed to complete all... Read More

Pre WOD On a 15:00 running clock, build to a heavy complex of…. 1 deadlift + 3 hang power cleans + 3 shoulder to overhead... Read More

Pre WOD Weighted pullups 5-5-5-5 Workout of the Day EMOM For 15:00 MIN 1 – 12/10 Cal BikeMIN 2 – :50 Max Strict Pull-Ups or... Read More

Workout of the Day Every 3:00 For 5 Rounds 8 Bar Muscle-Ups or burpee pullups16 Alt. Pistols or 30 Air SquatsMax Cal Bike in Time... Read More

Workout of the Day “Ava” 20:53 as many rounds as possible 400m Run21 Ground to Overhead (95/65) Post WOD 3 Sets for quality 1:00 Hollow... Read More

Pre WOD 4 SETS for quality8-12 Reps DB Bench Press*20 Seated Banded Rows** *Start Moderate, build to Heavy.**Slow and controlled reps. -Rest as Needed b/t... Read More