Pre WOD Every1:30 for 5 sets sets.. 1 Hang Power Snatch + 1 Power Snatch Workout of the Day 1.) AMRAP x 8 MINUTES3 Power Snatches (135/95)6 Alt. Back Rack Lunges9 Toes to Bar(Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME6-9-12-9-6Power Snatches (95/65)Alt. Back Rack LungesToes to...Read More

Back squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% 8based of 90% of 1RM Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over BarRead More

Pre WOD 10:00 rope climb skill work Workout of the Day 18:00 AMRAP 60 Double Unders40 Sit-Ups*20 Slam Balls (30/20)5 Rope Climbs *GHD Optional…adjust volume as needed.Read More

Workout of the Day 3 Sets For Quality1:30 Row/Bike/Ski*15 Supinated Barbell Bent Over Rows(Athlete Choice, Moderate)20 Lateral Box Step-Overs (24/20)15 Diamond Push-Ups20 Glute Bridge-Ups**1:30 Row/Bike/Ski* -Rest 1:00 b/t Sets- *Athletes can use the same machine or switch as they go.**Option to use Band. Post WOD 50-40-30-20-10Sit-Ups10-20-30-40-50DB Plank TapsRead More

Pre WOD Back squat 1 x 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 16:00 AMRAP 50 Air Squats400m Run25 Burpees To Target*200m Run *Target is 6 inches above standing reach.Read More

Workout of the Day ON A 12:00 RUNNING CLOCK…90/72 Cal Row40 Hand Release Push-Ups6 Rope ClimbsMax Toes to Bar in Time Remaining…-Rest 2:00-ON A 6:00 RUNNING CLOCK…45/36 Cal Row20 Hand Release Push-Ups3 Rope ClimbsMax Toes to Bar in Time Remaining… (Score is Total Toes to Bar Reps) *Target is 6 inches above standing reach.Read More

Pre WOD Deadlift 5 @ 65% 5 @ 75% 5 @ 85% *based on 90% of 1RM Workout of the Day For Time 27-21-18Box Jumps (30/24)18-15-9Handstand Push-Ups9-6-3Deadlifts (315/205)Read More

Pre WOD Bench press 5 @ 65% 5 @ 75% 5 @ 85% *based on 90% of 1RM Workout of the Day 4 Rounds 3:00 AMRAP* 12 Up-Downs10 Slam Balls (30/20)8 Pull-Ups -Rest :30 b/t Sets-*Pick up where you left off each round Post WOD 6 SETS (:20 ON/ :10 OFF)*MOVT 1 – Alt. V-UpsMOVT...Read More

Pre WOD Every 1:30 for 7 sets, complete… 2 power cleans + 1 jerk Workout of the Day For Time 2:00 ON / 1:00 OFF12/10 Cal BikeMax Clean and Jerks (185/135)|(135/95) with time remaining… *Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.Read More

Workout of the Day EMOM For 30:00 1st min: 10 strict pullups2nd min: 15/12 cal bike3rd min: 20 KB swings (24/16)4th min: 15 goblet squats5th min: 10 pushups with KB pull throughRead More