Pre WOD Dumbbell bench press 4 X 8 Workout of the Day 1. EMOM x 10 MINUTESMIN 1 – 20 Alt. Single DB Power Snatch (50/35)MIN 2 – :45 Max Step-Ups (24/20)(Score is Lowest Reps) -Rest 3:00 b/t Part 1 & 2- 2. AMRAP x 5 MINUTES*Reps of Complex…*1 Rep is…1 DB Power Clean L1...Read More
Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over Bar Post WOD EMOM x 10 MINUTESMIN 1 – 10 DB Seated Arnold Press (Athlete Choice)MIN 2 – :50 Weighted Sit-UpsRead More
Workout of the Day With A Partner For Time P1: 80 toes to bar or hanging knee raise / P2: hollow holdP1: 80 cal row / P2: plank holdP1: 80 shoulder to overhead (athlete choice) / P2: wall sitP1: 80 burpees / P2: abmat situps Both partners working at the same time, switch positions as...Read More
Workout of the Day Quadruple Tabata TABATA 1 – Down-UpsTABATA 2 – Slam Balls (30/20)TABATA 3 – Slam Ball Alt. Lunges*TABATA 4 – Slam Ball Russian Twists**TABATA 5 – Down-Ups *Ball held in a Bear Hug, L+R = 1-Rep **L+R = 1 Rep -No additional rest between TabatasRead More
Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day “Push Pull” For time 3-6-9-12-9-6-3Push Jerk (155/105) *15 Cal Row After Every SetRead More
Workout of the Day EMOM For 24:00 MIN 1 – 15/12 Cal BikeMIN 2 – Max Strict Pull-Ups or Max Push-UpsMIN 3 – Max Burpee Box Crawl Overs (30/24) or Max Burpee Box Jump Overs (24/20)MIN 4 – REST *Athletes can mix and match the movements in Min 2 & 3 throughout the EMOMRead More
