Pre WOD Every 2:30 for 5 sets 5 back squats (moderate to heavy) Workout of the Day For time 20-15-10-15-20Hang Power Clean (95/65)Back Squat *Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.Read More
Workout of the Day 25:00 as many rounds as possible 25/20 Cal Bike25 Hand Release Push-Ups25 Box Jump Overs (24/20) Post WOD 2-3 sets for quality 10/10 Banded Anti-Rotation10/10 Plate Around the WorldRead More
Pre WOD Every minute on the minute for 10:00 Even: 3 Kip Swing + 1 Chest to Bar or Pull-Up*Odd: 5 Tempo Deadlift (21X1)** *Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill**Building to or above workout weight Workout of the Day “Ripcord”4 rounds for time 15 Chest...Read More
Workout of the Day With a partner for time 800 run, then,10 rounds of….10 hang power cleans (#115/#75)30 double undersThen…800 run *runs done together**alternate rounds of HPC and DU’sRead More
Workout of the Day For Time 10 Ring Muscle-Ups or strict pullups20 Push Press (135/95)30 Up-Downs40 Sit-Ups15 Ring Muscle-Ups or strict pullups30 Push Press45 Up-Downs60 Sit-UpsRead More
Workout of the Day 2 sets for quality 500/400m Row12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)3/3 DB/KB WindmillsImmediately Into…2 sets for quality500/400m Row25 Russian DB/KB Swings1:00 Bar Hang Post WOD In teams of 2 for time…..2000m Row**Partners alternate every 250m until completion of 2000m.Read More
Pre WOD On a 15:00 running clock, build to a heavy 3 rep thruster Workout of the Day 10:00 As Many Reps As Possible 10-8-6-4-2*Thruster (95/65)Burpee Box Jump (24/20) *If round of 2/2 is completed, start back at 10/10.Read More
Pre WOD Rope climb skill work… J hook technique Workoout of the Day For time100/80 Cal Bike* *Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope ClimbRead More
Pre WOD 3 sets for quality12 Alt. DB Gorilla Row (Athlete Choice)12 DB Floor Press Workout of the Day 5 rounds for time12 DB Deadlifts (50/35)9 DB Hang Power Cleans12 Hand Release Push-Up *After “Odd” Rounds (1, 3, & 5), perform a 400m Run.Read More
Workout of the Day 2 sets of… 12:00 AMRAP 12 sandbag step ups12/9 calorie bike12 sandbag plank slides12/9 calorie bike12 sandbag clean and jerks12/9 calorie bike -rest 2:00 between sets-Read More
