Pre WOD 5 rounds not for time 5 Pendlay rows 10-15 GHD situps Workout of the Day 5 rounds for time 10 front squats (#135/#95) 10 kettlebell swings (32kg/24kg)Read More
Pre WOD Kettlebell suspended bench press 5 X 10 After each set of BP, perform 1 strict pullup every :05 starting at :00 for :45 without coming off bar Workout of the Day 6 rounds :30 AMRAP power snatch (#95/#65) :30 rest :30 row for max calories :30 rest Read More
Workout of the Day 30 minute AMRAP with a partner P1: 1 rope climb, 2 hang squat cleans (#185/#125), 3 wall walks P2: double KB front rack hold (24kg/16kg) Switch places then both partners run 100 meters, add 100 meter to run after each roundsRead More
Pre WOD Push press 3 X 5 Workout of the Day “Death by Cardio” 1st min: row for calories 2nd minute: burpees 3rd minute: box jumps (30″/24″) Start at 7 cals/reps and add 1 cal/rep every time through cycle until you can no longer keep pace with clock Read More
Workout of the Day Every minute on the minute for 20 minutes Even minutes: 3 deadlifts (#275/#195) Odd minutes: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 40 barbell rolloutsRead More
Workout of the Day Max effort front plank hold 4:00 rest 2:00 row for max calories 4:00 rest Max reps unbroken wall ball shots (#20/#14) 4:00 rest Max reps unbroken pullups 4:00 rest Max reps unbroken strict press (#45/#35) 4:00 rest Max reps unbroken barbell curls (#45/#35) Read More
Pre WOD Every minute on the minute for 12 minutes Even: 5 bent over barbell rows Odd: 10 ring rows Workout of the Day 4:00 60 double unders AMRAP DB clean and lunge steps (#50/#35) 1:00 rest 3:00 50 DU’s AMRAP DB clean and lunge steps 1:00 rest 2:00 40 DU’s AMRAP DB clean and...Read More
Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 16 minutes as many rounds as possible 4 strict pullups 8 goblet squats (32kg/24kg) 12 box jumps (24″/20″) Read More
Pre WOD Tabata -Medball mountain climbers -Plank hold -Medball russian twists -Medball leg hold Workout of the Day 20 minutes as many rounds as possible Suicide run 20 bent over sandbag rows 15 SB rotational deadlifts 10 SB pushups 5 rope pullupsRead More
