Pre WOD In 20:00, find your heaviest 1 rep back squat Workout of the Day Every Minute On The Minute For 12:00 1: 15/12 Cal BikeMIN 2: 25 Sit-UpsMIN 3: Max Russian KB Swing (32kg/24kg)Read More

Workout of the Day 24:00 every minute on the minute for max reps/calories 1st min: slam balls2nd min: Assault bike3rd min: slam ball russian twists4th min: shoulder taps5th min: ring rows6th min: wall sitRead More

Pre WOD Tempo Back Squat (31X1) 5 X 3 Workout of the Day 5 Rounds For Time 15 Thrusters (75/55)5 Ring Muscle-UpsRead More

Workout of the Day “TABATA” 8 sets each, :20 ON/:10 OFF Tabata 1 – Hand Release Push-UpsTabata 2 – Sit-UpsTabata 3 – Russian KB Swings (70/53)Tabata 4 – Cal Bike -Rest 1:00 between tabatas- Post WOD 1:00 Pigeon Pose (R)1:00 Pigeon Pose (L)1:00 Couch Stretch (R)1:00 Couch Stretch (L)2:00-4:00 Squat HoldRead More

Pre WOD Tempo Snatch Deadlift (2121) 3 X 3 Power Snatch 2 X 5 Workout of the Day For Time 20 Power Snatch (95/65)400m Run20 Power Snatch Post WOD 3 sets for quality 12 Plank Rotations24 Crossbody Mountain Climbers12 Sit-Thrus -Rest as needed between sets-Read More

Workout of the Day 10:00 as many rounds as possible 2-4-6-8-10…etcBox Jump Overs (24/20)Alt. PistolsPull-Ups** -Rest 2:00 between sets-*Start the second AMRAP over at 2.**Strict OptionalRead More

Pre WOD Tempo strict press (31X1) 5 X 3 Workout of the Day Every minute on the minute for 10:00Even: 14 DB Push Press (50/35)Odd: 7 DB Renegade Rows*-Rest 1:00-4:00 as many rounds as possible4 Up-Downs4 DB Push Press *1 Rep of RR = 1 Push-Up + Row LRead More

Workout of the Day 8:00 AMRAP30 double unders20 situps10 burpees -1:00 rest- 7:00 AMRAP30 mountain climbers20 situps10 burpees -1:00 rest- 6:00 AMRAP30 glute bridges20 situps10 burpeesRead More

Pre WOD In 15:00, build to a heavy complex of… 1 Push Jerk + 1 Split Jerk Workout of the Day For time 50-50-50-50Double Unders40-30-20-10Cal Row10-10-10-10Push Jerk (155/105)Read More

Workout of the Day Every Minute On The Minute For 28:00 MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*MIN 2 – 8/8 Reverse DB Lunges (50/35)MIN 3 – :50 Static Hold w/ Weight**MIN 4 – :50 Static Hold Body Only*** *Strict Gymnastic Pull Options:Wide or Narrow GripMixed GripRope or Ring Pull-UpChin-Up **Static Hold w/ Weight...Read More