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
Workout of the Day 12:00 AMRAP12 Chest to Bar Pull-Ups36 Double Unders100m Run -Rest 2:00- 6:00 AMRAP6 Pull-Ups18 Double Unders50m Run Post WOD 2 SETS50 Alt. Russian Twists25 Tuck-Ups15 Straight Leg Sit-Ups -Rest As Needed b/t Sets-Read More
Pre WOD Workout of the Day 3 Rounds 6:00 AMRAP3 Bar Muscle-Ups9 Hand Release Push-Ups18 Slam Balls (30/20) -Rest 1:30 b/t Sets- *Pick up where you left off.Read More
Pre WOD ON A 8:00 RUNNING CLOCK…Build up to Workout Weights for Shoulder to Overhead Workout of the Day For Time 10-9-8-7-6Shoulder to Overhead (135/95)Up-Downs Over BarImmediately Into…5-4-3-2-1Shoulder to Overhead (185/135)Up-Downs Over Bar *After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0.Max...Read More
Pre WOD EVERY 1:30 x 6 SETS*1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch *Start Moderate-Light and build up to Moderate-Heavy. Workkout of the Day 15:00 AMRAP 1 Power Snatches (155/105)*15 Box Jumps (24/20)100m Run *Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…). (Score...Read More
Pre WOD Wide grip tempo bench press (30X1) 10-8-6 Workout of the Day 6 Rounds ON A 3:00 RUNNING CLOCK…30/24 Cal RowMax Reps in the Remaining Time…ODD ROUNDS: BurpeesEVEN ROUNDS: Pull-Ups or Ring Rows -Rest :30 b/t Sets-Read More
