Workout of the Day For time 800 run 30 situps 30 DB snatches (50/35) 30 DB goblet lunges 30 DB push press 400 run w/DB 30 DB push press 30 DB goblet lunges 30 DB snatches 30 situps 800 meter runRead More
Pre WOD Every minute on the minute for 6:00 1 high hang power clean + 2 hang power cleans Workout of the Day Every 2:00 for 6 sets 15/12 calorie Assault bike Max reps hang power cleans (115/75) in remaining timeRead More
Pre WOD Every 2:00 on the minute for 4 sets 5 strict press Workout of the Day For time 3 rounds of.. 50 double unders 10 push press (#115/#75), into 100 abmat sit ups, then… 3 rounds of… 50 double unders 10 push press (#115/#75)Read More
Pre WOD Back squat 5-5-5-5 Tempo (1111) Workout of the Day For time 12-10-8 Strict Pull-ups Thrusters (95/65) -2:00 Rest 12-10-8 Strict Pull-ups Thrusters Read More
Pre WOD Bench press 5-5-5-5 Tempo (1111) Workout of the Day For time 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows (35/25) 30/25 Cal Row 400m Run 50 Tuck-upsRead More
Pre WOD Deadlift 5-5-5-5 Tempo (1111) Workout of the Day 13:00 as many rounds as possible 12/10 Cal Bike 10 Deadlifts (155/115) 10 Slam Balls (30/20) 12/10 Cal Bike 10 Deadlifts 10 BurpeesRead More
Pre WOD 7:00 AMRAP 10-20-30 mountain climbers 10-10-10 alternating sit throughs 10-10-10 abmat situps Workout of the Day Every minute on the minute for 24:00 1st min: max effort cardio of choice 2nd min: max double DB skier swings 3rd min: max alternating V-ups 4th min: restRead More
Pre WOD Bench press 5-5-5 Tempo (2111) Workout of the Day 5:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups -1:00 rest- 6:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups Read More
Pre WOD 3 Sets for quality 5-7 Strict Pull-ups or 7-10 Slow Ring Rows 10 Barbell Supinated Bent Over Rows 1:00 DB Plank Sides Workout of the Day Every 2:00 for 6 sets 10 Ring Rows or Jumping Pull-ups 15 Slam Balls (30/20) Read More
