Workout of the Day EMOM For 20:00 MIN 1 – 15 Burpee Over BarMIN 2 – Max Hang Power Cleans (135/95)MIN 3 – 1:00 Front Rack Hold*MIN 4 – Rest *Accumulate as much time as possible in the Front Rack. Post WOD 3 sets for qualityMax reps strict knees to elbow or strict toes to...Read More

Pre WOD Overhead squat 1 X 3 1 X 3 1 X 3 Workout of the Day 2 Rounds For Time 35/28 Cal Bike25 Box Jumps (24/20)10 Overhead Squats or Front Squats (165/115)Read More

Workout of the Day “Annie Up” For time 50-40-30-20-10Double Unders2-4-6-8-10Ring Muscle-Ups or burpee pullups50-40-30-20-10Sit-Ups* *GHD optional Post WOD 3 sets for quality 30 alternating DB hammer curls30 banded tricep extentionsRead More

Workout of the Day 2:00 max wall ball shots (#20/#14) 1:00 rest 8:00 AMRAP 25 KB swings (24kg/16kg) 10 box jumps (24″/20″) 2:00 rest 8:00 AMRAP 25 jumping pullups 10 weighted box step overs w/KB 1:00 rest 2:00 max wall ball shotsRead More

Pre WOD Overhead squat 3 X 6 Workout of the Day On A 15:00 Running Clock… 3 Unbroken Hang Squat Snatch*75 Double Unders *Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail...Read More

Pre WOD 4 sets for quality 5-7 tempo strict pullups (1111) Workout of the Day For time 1000/800m RowImmediately Into…21-15-9Up-Downs to Target*Pull-UpsImmediately Into…1000/800m Row *Target 6′ above standing reachRead More

Pre WOD Dumbbell bench press 4 X 8 Workout of the Day 1. EMOM x 10 MINUTESMIN 1 – 20 Alt. Single DB Power Snatch (50/35)MIN 2 – :45 Max Step-Ups (24/20)(Score is Lowest Reps) -Rest 3:00 b/t Part 1 & 2- 2. AMRAP x 5 MINUTES*Reps of Complex…*1 Rep is…1 DB Power Clean L1...Read More

Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over Bar Post WOD EMOM x 10 MINUTESMIN 1 – 10 DB Seated Arnold Press (Athlete Choice)MIN 2 – :50 Weighted Sit-UpsRead More

Pre WOD Rope climb skill work Workout of the Day 5 rounds for time 25/20 Cal Bike15 Hang Power Cleans (135/95)3 Rope ClimbsRead More

Workout of the Day With A Partner For Time P1: 80 toes to bar or hanging knee raise / P2: hollow holdP1: 80 cal row / P2: plank holdP1: 80 shoulder to overhead (athlete choice) / P2: wall sitP1: 80 burpees / P2: abmat situps Both partners working at the same time, switch positions as...Read More