Pre WOD Bench press 6-4-2-4-6 *Start Moderate and buld to Heavy. Second wave should be heavier than the first. Workout of the Day 8 ROUNDS EACH, :20 ON / :10 OFFTABATA 1 – Single DB Front Squat (35/20)TABATA 2 – Knees to ElbowTABATA 3 – Double Unders -Rest 1:00 b/t Tabatas- (Score is Total Reps)Read More

Pre WOD Romanian deadlift 10-8-6 Workout of the Day “Ripcord” 4 rounds for time 15 Chest to Bar Pull-ups15 Deadlift (185/125)400m RunRead More

Workout of the Day 15:00 AMRAP 10 Alt. DB Farmer Step-Ups (50/35)|(24″/20″)15 Up-Down + Box Jump Overs (20)30 Sit-Ups Post WOD EMOM x 9 MINUTESMIN 1 – :40 Slow DipsMIN 2 – :40 Alt. DB Upright RowsMIN 3 – :40 Windshield Wipers* *Option to use DB.Read More

Pre WOD 1+1/2 Back Squat* 5=5=5 *Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + stand Workout of the Day The Chief Complete 5 rounds of the following:3 Minute AMRAP of: 3 Power Cleans (135/95); 6 Push-Ups; 9 Air Squats 1:00 Rest between roundsRead More

Pre WOD 1) Tempo Bench Press (21X1) 5-5-5-5-5 2) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press (Athlete Choice, Light-Mod)**Goal should be 25-30 Reps. Workout of the Day Emom For 15:00 MIN 1 – 12/10 Cal Bike*MIN 2 – 20 Ring RowsMIN 3 – :50 Max Push Press (75/55) *After each full round add 1...Read More

.Workkout of the Day For Time 300 Double Unders2000/1750m Row1 Mile Run100 Sit-Ups *Partition as Needed. Option 1:Straight Through Or… Option 2:2 Rounds150 Double Unders1000/875m Row800m Run50 Sit-Ups, Or… Option 3:4 Rounds75 Double Unders500/440m Row400m Run25 Sit-UpsRead More

Pre WOD Double tabata (8 sets)MOVT 1 – Sit-UpsMOVT 2 – Hollow Body Rocks *1 SET= MOVT 1 + MOVT 2. Workout of the Day 3 rounds for quality 2:00 Cardio Choice20 Alt. Russian Twists20 Empty Barbell Bent Over Row*10/10 SA DB Deficit Push-Ups10/10 SA DB Upright Row (AthleteChoice, Moderate)20 Empty Barbell Good Mornings20 Alt....Read More

Pre WOD Bench Press 1 X 10 1 X 8 1 X 6 1 X 8 1 X 10 *Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used. Workout of the Day 5 Rounds ON A 2:00 RUNNING CLOCK…15 Toes to BarMax Shoulder to Overhead (155/105)|(115/75)...Read More

Pre WOD Deadlift 5 X 5 *Full :01 pause at the bottom of the Deadlift. Keep working SetsModerate-Heavy Workout of the Day 10:00 AMRAP 8 Deadlifts (135/95)6 Hang Power Clean200m RunRead More

Workout of the Day 3 Rounds AMRAP x 5 MINUTES*18 Russian KB Swings (70/53)12 Ring Rows8/6 Cal Bike -Rest 1:00 b/t Sets- *Reset the AMRAP at the start of each set. (Score is Lowest Rounds and Reps) Post WOD 2-3 SETS25 Banded Tricep Push-Downs25 Banded Lat Push-Downs25 Kneeling Banded Crunch -Rest As Needed b/t Sets-Read More