Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based on 90% or 1RM Workout of the Day 15:00 AMRAP 5 Pull-Ups10 Push-Ups15 Air Squats*After every Two Rounds, complete a 200m Run.Read More

Pre WOD Bench press 1 X 5 @ 75% 1 X 3 @ 85% 1 x 1+ @ 95% *based off 90% of 1RM Workout of the Day 6:00 AMRAP10 Alt. Front Rack Reverse Lunges (95/65)|8/6 Cal Bike6 Up-Downs -Rest 1:30- 6:00 AMRAP10 Bar Facing Up-Downs8/6 Cal Bike6 Alt. Front Rack Reverse Lunges (135/95)Read More

Workout of the Day 3 rounds with a partner P1: max reps of…-KBswings-pushups-bar facing burpees-situps-sumo deadlift high pull-squats P2: rest *partners swithch every minuteRead More

Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 % 90% Workout of the Day For Time 35/28 Cal BikeInto…3 ROUNDS30 Box Jump Overs (24/20)10 Deadlifts (255/175)Into…35/28 Cal Bike Post WOD 2-3 sets for quality 12-15 Barbell Rollouts:45 Side Plank (R):45 Side Plank (L) -Rest As Needed b/t...Read More

Pre WOD Bench press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day EMOM For 16:00 MIN 1&2 – AMRAP of Triplet*MIN 3 – Max Strict Ring DipsMIN 4 – Rest *1 Round of Triplet is…6 Hand Release Push-Ups12 Up-Downs24 Alt. Russian Twists (Score is...Read More

Pre WOD Every1:30 for 5 sets sets.. 1 Hang Power Snatch + 1 Power Snatch Workout of the Day 1.) AMRAP x 8 MINUTES3 Power Snatches (135/95)6 Alt. Back Rack Lunges9 Toes to Bar(Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME6-9-12-9-6Power Snatches (95/65)Alt. Back Rack LungesToes to...Read More

Back squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% 8based of 90% of 1RM Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over BarRead More

Pre WOD 10:00 rope climb skill work Workout of the Day 18:00 AMRAP 60 Double Unders40 Sit-Ups*20 Slam Balls (30/20)5 Rope Climbs *GHD Optional…adjust volume as needed.Read More

Workout of the Day 3 Sets For Quality1:30 Row/Bike/Ski*15 Supinated Barbell Bent Over Rows(Athlete Choice, Moderate)20 Lateral Box Step-Overs (24/20)15 Diamond Push-Ups20 Glute Bridge-Ups**1:30 Row/Bike/Ski* -Rest 1:00 b/t Sets- *Athletes can use the same machine or switch as they go.**Option to use Band. Post WOD 50-40-30-20-10Sit-Ups10-20-30-40-50DB Plank TapsRead More

Pre WOD Back squat 1 x 5 @ 65% 1 X 5 @ 75% 1 X 5 @ 85% Workout of the Day 16:00 AMRAP 50 Air Squats400m Run25 Burpees To Target*200m Run *Target is 6 inches above standing reach.Read More