Pre WOD Back squat 1 X 4 @ 79-75% of 2RM 1 X 4 @ 75-80% 1 X 4 @ 80-85% Workout of the Day 2 rounds for time 15-12-9 Front squat (#115/#75) Burpee pullupsRead More
Workout of the Day Every minute on the minute for 20:00 1st min: max cal bike or row 2nd min: max strict pullups or strict toes to bar or rope climbs 3rd min: max DB floor press 4th min: rest Post WOD Tabata MB russian twistsRead More
Pre WOD Back sqaut 6 @ 65-70% of 2 rep max 6 @ 70-75% 6 at 75-80% Workout of the Day 10:00 as many rounds as possible 20 pistols or 40 squats 6 muscle ups or 12 chest to bar pullupsRead More
Pre WOD Strict press1×6 @ 65-70% of 2RM1×6 @ 70-75% 1×6+ @75-80% Workout of the Day For time 21-15-12-15-21Push Press (115/75)Box Jump-Overs (20)Read More
Pre WOD 5 sets for quality 3 position squat clean -above knee -below knee -floor Workout of the Day 5:00 AMRAP7 Hang Squat Cleans (135/95)100m Run-Rest 1:00-5:00 AMRAP5 Hang Squat Cleans (155/105)100m Run-Rest 1:00-5:00 AMRAPMax Hang Squat Cleans (155/105)* *Every time you drop the barperform 5 Up-Down Over the Bar.Read More
Workout of the Day For time 2 rounds40/30 Cal Row30 Back Rack Lunge (95/65)30 Sit-UpsImmediately Into…2 rounds20/15 Cal Row20 Back Rack Lunge20 Sit-UpsRead More
Pre WOD Deadlift 1×6 @ 65-70% of 2RM1×6 @ 70-75% 1x 6+ @75-80% Workout of the Day 3 rounds for quality 12/12 Staggered Stance DB Deadlift (Athlete Choice)10/10 DB Bulgarian Split Squats8/8 Slow Single Leg DB RDL:30 Max Single DB Curls -Rest as Needed between sets-Read More
Workout of the Day 3 rounds for time 30 DB curls 30 DB strict press 30 DB bent over row 30 DB hammer curls 30 DB upright rows 30 DB push press -2:00 rest between rounds- *increase DB weight each round, can not set DB’s down during roundRead More
Pre WOD On a 20:00 running clock, find your heaviest 2 rep deadlift Workout of the Day Fortime Double unders 100-100-100 Deadlifts 30 (#225/#155) – 20 (#275/#185) – 10 (#315/#205)Read More
