Workout of the Day 4 Rounds For Time 20 Alt. DB Hang Split Snatch (50/35)15 Burpees Over DB400m Run or 500/400m row Post WOD 100m Single DB Front Rack Lunge* *DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.Read More
Pre WOD On a 20:00 running clock, build to a heavy 5 rep touch and go deadlift Workout of the Day 15:00 AMRAP 30 Box Jumps (20)20/15 Cal Bike10 Deadlifts (315/205)Read More
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 DB lunges 50 /359 pushups10 BJ’s 24/2011 T2B12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etcRead More
Workout of the Day EMOM For 25:00 MIN 1 – :50 Plank*MIN 2 – :50 Cardio of Choice 1MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)MIN 4 – :50 Cardio of Choice 2MIN 5 – :50 DB Heel Taps *Round 1: Front Plank (Elbows or Hands)Round 2: Side Plank (R)Round 3: Side...Read More
Pre WOD Every 1:30 x 6 sets Build to a Heavy Complex of… 1 Snatch Pull+1 Power Snatch+1 Overhead Squat Workout of the Day 15:00 as many rounds as possible 1 Power Snatch (Athlete Choice, AHAP)2 Burpee Box Jumps (30/24)4 Handstand Push-Ups or seated DB strict pressRead More
Workout of the Day “Rannie”For time 50-40-30-20-10*Double UndersSit-ups***400m Run After Each Full Round**GHD Optional Post WOD 3-4 sets for quality 15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)15 Slow DB Glute Bridge-Up -Rest 1:00 b/t SetsRead More
Workout of the Day Every minute on the minute for 25:00 MIN 1&2 – 500/400m RowMIN 3&4 – 100m Run into Max Reps of…*MIN 5 – Walking Rest EMOM is 5 Rounds Total… Round 1 – DB Up-Down (50/35) Round 2 – DB Suitcase Lunge*Round 3 – DB Power CleanRound 4 – DB Push PressRound...Read More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep… Clean And Jerk Workout of the Day “DT” 5 Rounds for Time 155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 repsRead More
