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 Sets- Workout of the Day For Time 2-4-6-8-10-8-6-4-2*Burpee Box Jump Overs (30/24)***50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way. **Option for ‘Crawl Over’Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep clean and jerk Workout of the Day 13:00 AMRAP 40 Double Unders*30 Wall Balls (20/14)20 Toes to Bar *Option for ‘Unbroken’Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day 3 Rounds For Time 500/400m Row6 Power Snatches (135/95)12 Alt. Back Rack LungesRead More
Workout of the Day With A Partner For Max Calories 11 rounds each of…. 5 ball slam (30/20) ,10 push ups, 15 kettlebell swings (24/16kg) P1 completes one round while P2 rows for max calsRead More
Pre WOD Squat clean 3 X 3 Workout of the Day “Cloudkicker” 4 rounds for time 7 Unbroken Bear Complex* (115/75)400m Run *1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck push pressRead More
Workout of the Day 4 Sets For Quality 10-12 Strict Ring Dips or Bar Dips20 weighted Sit-Ups (Athlete Choice)12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups1:00 Plank -Rest 1:30 b/t Sets- Post WODRead More
Pre WOD Squat snatch 3 X 3 Workout of the Day Every 3:30 X 4 Rounds 500/400m Row10 Hang Squat Snatch (95/65) -rest in remaining time -score is slowest roundRead More
Workout of the Day “Murder Hornets” For Time: 50-40-30Air Squats (optional DB 35/20)Plank Jacks 3 minute rest 40-30-20Alt. Forward Lunge (optional DBs 35/20)Alt. Single Leg V-ups 2 minute rest 30-20-10Alt. Jumping Lunges (optional DBs)4 – Way Crunches 1 minute rest 20-10-5Jumping Squats (optional DB)8 – count Body BuildersRead More
