Workout of the Day AMRAP x 8 MINUTES8 DB Front Squats (50/35)|(35/20)8 DB Alt. Suitcase Step-Ups (24/20)40 Double Unders-Rest 2:00-AMRAP x 6 MINUTES6 DB Front Squats6 DB Alt. Suitcase Step-Ups40 Double Unders-Rest 1:00-AMRAP x 4 MINUTES4 DB Front Squats4 DB Alt. Suitcase Step-Ups40 Double UndersRead More
Pre WOD On a 20:00 running clock, build to a heavy 1 rep power snatch Workout of the Day “Power Plus Amanda” For time 11-9-7-5Power Snatch (135/95)Bar Muscle-UpRead More
Workout of the Day EMOM For 30:00 MIN 1&2 – 400m RunMIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPUMIN 5 – Rest (Score is Lowest Rounds + Reps)Read More
Workout of the Day For Time 50 Air Squats25 Pull-Ups50 KB Alt. Goblet Lunges (53/35)25 Toes to Bar100 Up-Downs25 Toes to Bar50 KB Alt. Goblet Lunges25 Pull-Ups50 Air SquatsRead More
Pre WOD In 15:00, build to a heavy 1 rep push jerk or split jerk Workout of the Day 15:00 AMRAP 500/400m Row10 Hand Release Push-Ups*7 Jerks (135/95)** *Increase by 5-Reps Every Round**Option for Push or SplitRead More
Workout of the Day 2 Rounds For Time 25-20-15Cal RowDB Bench Press (Athlete Choice, Moderate-Heavy)Immediately Into…15-20-25Cal RowRussian KB Swing (Athlete Choice, Heavy) -Rest 2:00 b/t Sets- *1 round = Both CoupletsRead More
Pre WOD On a 20:00 running clock, build to a heavy complex of… 1 hang power snatch + 1 overhead squat + 1 hang squat snatch Workout of the Day 3 Rounds For Time 400m Run21 Hang Power Snatch (95/65)Read More
Workout of the Day “Pot O’ Gold” For time25 Burpees25/20 Cal Bike5 Rope Climbs25 DB Push Press (50/35)|(35/20)25 DB Floor Press50/40 Cal Bike25 DB Floor Press25 DB Push Press5 Rope Climbs25/20 Cal Bike25 BurpeesRead More
Workout of the Day Every 3:30 For 5 Rounds 16 DB Goblet Step-Ups (24kg/16kg)(24″/20″)14 Box Jumps (24/20)12 KB swingsMax Cal Row in time remaining… -Rest 1:00 b/t Sets-(Score is Lowest Cals)Read More
