Pre WOD Bench press 10-10-8-8-6 Workout of the Day Every minute on the minute for 15:00 1st min: 20 wall ball shots (#20/#14)2nd min: 60 double unders3rd min: max feet elevated decline push ups *score is total pushupsRead More
Pre WOD 5 sets, building to a moderate load of… 1 snatch deadlift + 2 hang squat snatch + 1 squat snatch Workout of the Day 15:00 as many rounds as possible 20 Alt. DB Snatch (50/35)20 Single DB Suitcase Lunge*250/200m Row *Switch hands after 10 LungesRead More
Workout of the Day 4 sets for quality 10 Barbell Pendlay Rows10 Unbroken Push Press10 Slow Seated Goblet Good Mornings Post WOD For time40-30-20-10Russian Twists *:30 Max Cal Bike Sprint after each set.Read More
Pre WOD On a 15:00 running clock, build to a heavy 10 rep front squat Workout of the Day Every 3:00 for 5 rounds10 Front Squats (155/105)15 Knees to Elbow10 Up-Downs Over Bar *Score is time of slowest roundRead More
Pre WOD Every minute on the minute for 10:00 Even: TNG Sumo Deadlifts*Odd: 3 Strict C2B Pull-Ups + 6 Kip Swings*MIN 1 – 8 RepsMIN 3 – 6 RepsMIN 5 – 4 RepsMIN 7 – 4 RepsMIN 9 – 4 Reps*Building from Light to Moderate-Heavy. Workout of the Day For time 50/40 Cal BikeImmediately into…10-15-20Chest...Read More
Workout of the Day For time 1200/1000 meter row40 russian kettlebell swings (32kg/24kg)40 abmat sit ups900/750 row30 RKBS30 ASU600/500 row20 RKBS20 ASU300/250 row10 RKBS20 ASURead More
Pre WOD On a 15:00 running clock build to a heavy complex of… 1 power clean + 2 split jerks Workout of the Day For time 12-9-6Shoulder to Overhead (155/105)50-50-50 Double Unders-Rest 2:00-21-15-9Shoulder to Overhead (115/75)50-50-50 Double UndersRead More
Pre WOD 4 sets for quality 10 Hollow Rocks5 Perfect Strict Pull-Ups5-10 Kipping or Butterfly Pull-Ups Workout of the Day 2 rounds 5:00 AMRAP100m Run10 Pull-Ups100m Run5 Bar Muscle-Ups or ring dips-Rest 1:00-5:00 AMRAP200m Run15 Burpees -Rest 2:00 between rounds- *Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.Read More
