Pre WOD Every :30 for 5 sets 4 Hang Power Cleans -Rest 1:00 & Increase Load Every :30 for 5 sets 4 Hang Power Cleans Workout of the Day Every 3:00 for 12:00 10 Hang Power Cleans (115/75) 10 Box Jumps (24/20) 200m RunRead More
Pre WOD Every 2:30 for 4 sets Bench press 4-4-4-4 Workout of the Day 10:00 as many rounds as possible 5-10-15 and so on… Wall Balls (20/14) 10-20-30 and so on… Double UndersRead More
Pre WOD Every 2:30 for 6 sets Deadlift 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day For time 10 DB burpees (#35/#25) 200 run 30 DB weighted situps 40 deadlifts (#185/#125) 30 DB weighted situps 200 run 10 DB burpeesRead More
Pre WOD 5 rounds 8 double DB deadlifts 8 double DB slow front squats Workout of the Day Every minute on the minute for 8:00 Even: 8 DB squat cleans Odd: bottom of squat hold Into…. 8:00 as many rounds as possible 20 mountain climbers 20 air squats 20 situpsRead More
Pre WOD Every 2:30 for 6 sets Deadlift 6-4-2-6-4-2 *second set of 6/4/2 should be heavier than first set of 6/4/2 Workout of the Day 5 rounds 10 deadlifts* 15/12 cal bike 1:30 rest between sets *increase weight each roundRead More
Pre WOD Every 2:00 for 6 sets Push press 6-4-2-6-4-2 *second set of 6/4/2 should be heavier than first set of 6/4/2 Workout of the Day 13:00 as many rounds as possible 20 alternating DB hang snatch (35/25) 10 single arm push jerks (R arm) 10 single arm push jerks (L arm) :30 restRead More
Pre WOD Front squat 6-4-2-6-4-2 *second set of 6/4/2 should be heavier than forst set of 6/4/2 Workout of the Day 3 rounds for max reps 1:00 – Kipping Pull-ups 1:00 – Wall Balls (20/14) 1:00 – Supinated Bent Over Rows (95/65) 1:00 – Front Squats Read More
Pre WOD Every 1:30 for 7 sets 2 deadlifts + 2 hang power cleans + 4 front rack reverse lunge steps Workout of the Day 4 rounds for time 300m Row 20 Up-Downs 10 Front Rack Forward Lunges (135/95)Read More
Pre WOD Every 2:30 for 4 sets 10 DB tricep kickbacks 10 DB front delt raises 10 DB hammer curls Workout of the Day For time 50 slam balls (#30/#20) 50/40 calorie bike 800 run 50/40 calorie bike 50 slam balls Read More
