Pre WOD In 15:00, build to a heavy 2 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes 1 Power Clean & Jerk (225/155)|(155/105)Read More
Workout of the Day 2 Rounds 8:00 AMRAP15/12 Cal Bike10 Chest to Bar Pull-Ups15 Sit-Ups *Pick up where you left off. –Rest 2:00 b/t rounds- Post WOD 10-9-8-7-6-5-4-3-2-1 Barbell curls Overhead barbell tricep extensionsRead More
Workout of the Day For time 40 Alt. DB Clean (50/35)40 Alt. Single DB Front Rack Lunges**1000/800m row20 Alt. DB Clean (50/35)|(35/20)20 Alt. Single DB Front Rack Lunges1000/800m row40 Alt. DB Clean (50/35)|(35/20)40 Alt. Single DB Front Rack Lunges **DB Held across the chest. Post WOD Double alternating tabata-DB plank taps-DB weighted situpsRead More
Pre WOD Overhead Squat 2 X 6 2 X 3 Workout of the Day EMOM For 16:00MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)MIN 3 – 15 Hang Power SnatchMIN 4 – RestRead More
Workout of the Day For Time 1000/800m Row12 DB Up-Downs (50/35)65 Double Unders*800/600m Row12 No Push-Up Renegade Row**55 Double Unders500/400m Row12 DB Up-Downs45 Double Unders250/200m Row12 No Push-Up Renegade Row35 Double Unders *Option for “Unbroken” DU. If miss, start set over at 0.**Row R + Row L = 1 Rep.Read More
Pre WOD EMOM x 10 MINUTESMIN 1 – 5-7 or More Strict Toes to Bar or Knees to ChestMIN 2 – 3 Push Press + 3 Push Jerk (Light) Workout of the Day For Time 500/400 row or 30/24 cal bikeImmediately Into…18-15-12-9Toes to BarShoulder to Overhead (115/75)Read More
Workout of the Day 12 Rounds For Time 5 Box Jumps (30/24)10 Push-Ups15 Russian KB Swing (70/53) Post WOD 4 set for quality 20 Supermans1:00 Side Plank -Rest 1:00 b/t Sets-*Alt. Sides each Set.Read More
