Pre WOD Rope climb skill work Workkout of the Day For time 200m DB Front Rack Carry (50/35)20 Burpees4 Rope Climbs40 Jumping Lunges4 Rope Climbs20 Renegade Rows4 Rope Climbs40 Jumping Lunges4 Rope Climbs20 Burpees200m DB Front Rack Carry *For both carries, first 100m in front rack and second 100m in farmer carry for 200m total...Read More
Workout of the Day 2 rounds for time*1000/800m RowInto…21-15-9Shoulder to Overhead (95/65)Sumo Deadlift High-PullSit-Ups*workout is 2 full rounds of all the work.Read More
Workout of the Day Every Minute On The Minute For 20:00 MIN 1 – 8-12 Up-Down Box Jumps (30/24)MIN 2 – 8-12 Strict Pull-UpsMIN 3 – 12/10 Cal Bike*MIN 4 – Max Plank Rotations *Increase by 3 Cals Every Round Until Failure. Then back to 12/10.Read More
Workout of the Day 25:00 as many rounds a possible 75 Double Unders25 Russian KB Swings (70/53)20 KB Goblet Reverse Lunge15 Toes to Bar100m Single KB Suitcase Carry* *Switch hands at 50mRead More
Pre WOD 3 sets for quality 5 Tempo Sumo Deadlift (30X1)10/10 DB Suitcase Split Squats20 Slow Alt. V-Ups Workout of the Day 3 rounds for time 15 Deadlifts (185/135)15 Box Jumps (24/20)Immediately into… 3 rounds for time12 Deadlifts (225/155)12 Box JumpsRead More
Workout of the Day 10:00 as many rounds as possible 8 Alt. DB Hang Split Snatch (50/35)12 Sit-Ups-Rest 1:00-3:00 max cal bike Post WOD 3 rounds for quality :30 Hollow Body Flutter Kicks:30 Superman Hold12/12 Slow Single DB Supported RowRead More
Workout of the Day “Jay” 20:00 as many rounds as possible 3 Ring or Bar Muscle Up6 Push Jerk (155/105)|(115/75)9 Box Jumps (30/24) Post WOD Double tabata 1st tabata- slam ball russian twists2nd tabata- glute bridge marchRead More
Pre WOD Push jerk warm up and skill work Workout of the Day 12:00 as many rounds as possible 3 Ring or Bar Muscle Up6 Push Jerk (155/105)9 Box Jumps (30″/24″)Read More
Workout of the Day Every minue on the minute for 25:00 1st min- :45 Max Single DB Front Rack Step-Ups (35/20)/(24″/20″)2nd min- :45 Max Strict Box or Ring Dips3rd min- :45 Plank Hold (Plate on Back Optional)4th and 5th min- 1:45 row or bike for max calsRead More
