Pre WOD 3 sets 1:15 max banded curls 1:15 max banded tricep extensions 1:15 max banded lat pull downs Workout of the Day 10 rounds for time 30 double unders 10 DB goblet squats (#50/#35)Read More
Workout of the Day 5:00 AMRAP 20 Russian KBS (70/53) 20/15 Cal Row -Rest 1:30- 4:00 AMRAP 16 Russian KBS (70/53) 16/12 Cal Row -Rest 1:00- 3:00 AMRAP 12 Russian KBS (70/53) 12/10 Cal Row -Rest :30- 2:00 AMRAP 8 Russian KBS (70/53) 8/6 Cal Row Post WOD Bench press 5 X 5Read More
Pre WOD 4 Sets for quality :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) Workout of the Day 12:00 as many rounds as possible 4 strict pull ups 8 front squats (135/95)|(95/65) 12 hand release pushups Read More
Pre WOD 3 Sets for quality 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) Workout of the Day 4 rounds for max reps 1:20 – Double DB Sumo Power Clean (50/35)* 1:20 – Double DB Farmer Reverse Lunge* 1:20 – Up-Down + Side Shuffle** *2 Burpees Every Time Athlete Breaks...Read More
Workout of the Day For time 200 meter plate run 50 plate ground to overhead 50 plate walking lunges 200 meter plate run 50 plate step ups 50 plate walking lunges 50 plate ground to overhead 200 meter plate runRead More
Pre WOD On a 25:00 running clock, find a heavy ground to overhead Workout of the Day 5:00 as many rounds as possible 25 double unders 5 ground to overhead (#135/#95) Read More
Workout of the Day Every minute on the minute for 28:00 1st min: Row/Bike/run 2nd min: 2 wall walks then AMRAP DB slides (#50/#35) 3rd min: 15 DB glute bridges then AMRAP goblet squats 4th min: rest, nasal breathing onlyRead More
Workout of the Day In 20:00, find your heaviest 3 rep back squat Rest 3:00, then…. 3:00 AMRAP burpees Rest 3:00, then… 3:00 max calories on Assault bike Read More
