Pre WOD On a 10:00 running clock, build to a heavy 1 rep thruster Workout of the Day “Haymaker” 4 roundsON A 3:30 RUNNING CLOCK…200m Run10 Burpees Over the Bar4 Thrusters (155/105)*-Rest Remaining Time- *Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6...Read More
Workout of the Day EMOM For 24:00 MIN 1 – :45 KB Upright Row (Athlete Choice, Moderate)MIN 2 – :45 KB Static Hold of Choice*MIN 3 – :45 KB Horn Taps KBMIN 4 – :45 Static Hold of Choice* *Static Hold Options:Single Arm KB Front Rack/ OH HoldKB Gun HoldWall Sit (KB Weighted Optional)Tall PlankTuck/...Read More
Pre WOD EVERY 1:30 x 6 SETS* 1 Snatch Deadlift + 1 Hang Snatch + 1 Snatch *Option to complete Squat or Power. Start light and build up to and past workout weight. Workout of the Day 5 Rounds 15/12 Cal Bike Sprint-Rest :30-Max Unbroken Power Snatches (Athlete Choice, Moderate)* -Rest 2:00 b/t Sets- *Goal...Read More
Workout of the Day 16:00 AMRAP 10 Deadlifts (225/155)15 Slam Balls (30/20)20 Ring Rows Post WOD 2-3 sets8/8 Pulsing Lunge*16 Slam Ball Glute Bridge-Ups:30 BW Glute Bridge-Up Hold *Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step...Read More
Workout of the Day 36:00 AMRAP 250/200m Row200m Run50 Sumo Deadlift High Pulls (75/55)250/200m Row200m Run50 Back Rack Lunges250/200m Row200m Run50 Russian KB Swings (70/53)250/200m Row200m Run50 Up-DownsRead More
Workout of the Day For time 1.) “ANNIE”FOR TIME50-40-30-20-10Double UndersSit-Ups -Rest 2:00 b/t Part 1 & Part 2- 2.) “KAREN”FOR TIME150 Wall Balls (20/14) NOTE – ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and...Read More
Workout of the Day 16:00 AMRAP 1:00 Cardio Choice8/8 KB/DB Snatch (Athlete Choice, Moderate)100m OH Walk*20 Alt. KB/DB Horn Taps *Switch Arms at 50m. Post WOD 3 sets10/10 KB Goblet Split Squats*-Immediately Into-12 Tempo KB RDL @ 30X1 *On 10th rep of each leg, hold bottom of Split Squat for :15 then stand. -Rest As...Read More
Pre WOD On a 12:00 running clock, build to a heavy 3 rep touch and go power clean Workout of the Day EMOM for 24:00MIN 1 – Complete 1 Round*MIN 2 – Max Cal BikeMIN 3 – Rest *1 Round:1 Power Clean (100% of 3-Rep Power Clean)4 Box Jumps (24/20)12 Slam Balls (30/20)|(20/10) (Score is...Read More
Pre WOD EMOM x 8 MINUTESMIN 1 – :40 Wall/Box Hollow Body HoldMIN 2 – Complete one of the below options… Option 1:3-5 Deficit Handstand Push-Ups Or…Option 2:3-5 Handstand Negatives Or…Option 3:3-5 Slow DB Strict Press (:03 Lower) Workout of the Day For Time 50 BurpeesImmediately Into…8 ROUNDS5 Handstand Push-Ups*7 Back Squats (115/75)Immediately Into…50 BurpeesRead More
