Month

December 2022

Friday

Pre WOD Bench Press* 5-3-1-5-3-1 *first wave should be heavier than second wave Workout of the Day 5 Rounds AMRAP x 2 MINUTES*10 Slam Balls...
Read More

Wednesday

Pre WOD Deadlift 5-5-5-5 Workout of the Day ON A 3:00 RUNNING CLOCK…400m Run-Rest w/ Time Remaining-Then Into…ON A 5:00 RUNNING CLOCK…600m Run15 Deadlifts (225/155)-Rest...
Read More

Tuesday

Pre WOD Pull up skill work Workout of the Day 1.) AMRAP x 10 MINUTES2-4-6-8-and so on…Front Squats (95/65)Burpees Over BarChest to Bar Pull-Ups -Rest...
Read More

Saturday

Workout of the Day “12 Days of Christmas” 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148...
Read More

Friday

Workout of the Day “Son Of A Nutcracker” 18:00 AMRAP 100m Suitcase Carry (70/53)200/150m Row*15 Russian KB Swings *Row increases 100m after each full round....
Read More

Thursday

Workkout of the Day For Time 100-80-60-40-20Double Unders50-40-30-20-10*Cal Bike30-25-20-15-10Sit-Ups Post WOD 3 SETS16 Alt. DB Hammer Curls16 Alt. DB Strict PressMax Banded Tricep Pull-Downs

Wednesday

Pre WOD Front squat 5-5-5 Workout of the Day EMOM For 21:00 MIN 1&2 – AMRAP of…7 Wall Balls (20/14)5 Handstand Push-Ups3 Front Squats (155/105)MIN...
Read More

Tuesday

Pre WOD 5 rounds for quality 7-10 box ring rows7-10 ring dips Workout of the Day 6 Rounds For Time Muscle-Ups (Athlete Choice)*15 Box Jump...
Read More