Workout of the Day Fight Gone Bad 3 Rounds for Total Score (reps + calories) Wallball Shots (20#/14#) for repsSumo Deadlift High Pull (75#55#) for repsBox Jumps (20″) for repsPush Press (75#/55#) for repsRow for calories Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute...Read More
Pre WOD EMOM x 8 MINUTESMIN 1 – :45 Bike @ Moderate PaceMIN 2 – :45 Flow Stretching* *Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45. Workout of the Day 25:00 AMRAP 15/12 Cal Bike15 Hand Release Push-Ups200m Run15 Toes to Bar1:00 Push-Up PlankRead More
Workout of the Day “Chad” For time 1000 box step ups (20″)* *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completionRead More
Pre WOD In 15:00, build to a heavy complex of… 2 touch and go power cleans +1 shoulder to overhead Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read More
Workout of the Day Every 2:00 for 20:00 12/9 cal bike, then.. 1st min: DB deadlift2nd min: DB hang power clean3rd min: DB front squat4th min: DB bent over row5th min: DB push press Post WOD Double alternating Tabata -DB slides-Abmat situpsRead More
Pre WOD In 15:00, build to a heavy 5 rep bench press Workout of the Day For Time 100 Double Unders50 Push-Up75 Double Unders25 Push-Ups75 Russian KB Swing (70/53)50 Double Unders50 Push-Ups25 Double Unders25 Push-UpsRead More
Workout of the Day 20:00 AMRAP 400m Run30 Wall Balls (20/14)20 DB Suitcase Lunges (50/35)10 Box Jump Overs (24/20) Post WOD 200-400 Alt. Box Step-Ups (20″)Read More
Pre WOD EMOM x 8 MINUTESMIN 1 – :50 Rope Climb Practice Option*MIN 2 – :50 Quad Hold or Hollow Hold Rope Climb Practice Options…Rope Pull-UpsRope Hanging Knee RaiseClamp to StandRope Climb Workout of the Day Every 4:00 For 4 Rounds 30/24 Cal Bike2 Rope Climbs or 10 Strict Pull-UpsBurpees (Athlete Choice on Number)*Rest in...Read More
