Pre WOD Bench Press* 5-3-1-5-3-1 *first wave should be heavier than second wave Workout of the Day 5 Rounds AMRAP x 2 MINUTES*10 Slam Balls (30/20)8 Ring Rows6 Slam Ball Squats** -Rest :30 b/t Sets- *Pick up where you left off.**Slam Ball can be held any way.Read More
Workout of the Day EMOM For 21:00 MIN 1 – :40 Max Cal BikeMIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)MIN 3 – :40 Max Strict Handstand Push-Up (Score is Total Reps) Post WOD 3 SETS*AMRAP x 2 MINUTES15 Single DB Curls50′ Gun Walk -Rest 1:00 b/t Sets-*Pick up where you...Read More
Pre WOD Deadlift 5-5-5-5 Workout of the Day ON A 3:00 RUNNING CLOCK…400m Run-Rest w/ Time Remaining-Then Into…ON A 5:00 RUNNING CLOCK…600m Run15 Deadlifts (225/155)-Rest w/ Time Remaining-Then Into…ON A 7:00 RUNNING CLOCK…*800m Run20 Deadlifts40 Sit-Ups *For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined...Read More
Pre WOD Pull up skill work Workout of the Day 1.) AMRAP x 10 MINUTES2-4-6-8-and so on…Front Squats (95/65)Burpees Over BarChest to Bar Pull-Ups -Rest 3:00 b/t P1 & P2- 2.) FOR TIME40 Front Squats30 Burpees Over Bar20 Chest to Bar Pull-UpsRead 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 “Son Of A Nutcracker” 18:00 AMRAP 100m Suitcase Carry (70/53)200/150m Row*15 Russian KB Swings *Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…Read More
Workkout of the Day For Time 100-80-60-40-20Double Unders50-40-30-20-10*Cal Bike30-25-20-15-10Sit-Ups Post WOD 3 SETS16 Alt. DB Hammer Curls16 Alt. DB Strict PressMax Banded Tricep Pull-DownsRead More
Pre WOD Front squat 5-5-5 Workout of the Day EMOM For 21:00 MIN 1&2 – AMRAP of…7 Wall Balls (20/14)5 Handstand Push-Ups3 Front Squats (155/105)MIN 3 – Rest *Pick up where you left off.Read More
Pre WOD 5 rounds for quality 7-10 box ring rows7-10 ring dips Workout of the Day 6 Rounds For Time Muscle-Ups (Athlete Choice)*15 Box Jump Overs (24/20)100m Run-Rest 1:00 b/t Sets- *Athlete Can Choose…5 Bar Muscle-Ups or 3 Ring Muscle-UpsRead More
Pre WOD In 15:00, build to a heavy 1 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes1 Power Clean & Jerk (225/155)Read More
