Workout of the Day Every minute on the minute for 20:00 Min 1&2 – 30/24 Cal RowMin 3&4 – AMRAP of 4 DB “No-Push-Up” Renegade Rows (35/20)+ 6 Slam Balls (30/20)* *L+R = 1 Rep of RR **Pick-Up where you left off each time in the AMRAPRead More

Pre WOD 3-5 SETSMax Strict Pull-Ups**If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- Workout of the Day 2 Rounds For Time 800m Run, into…6 rounds6 Chest to Bar Pull-Ups*6 SA DB Split Jerk (50/35)|(35/20)** *Strict Optional**Switch arms after each full roundRead More

Workout of the Day 2 rounds10 Tempo Deadlifts (225/155)(30X1)21 Hand Release Push-Ups21 Russian KB Swings (Athlete Choice) -Rest 1:00 b/t Sets 2 rounds8 Tempo Deadlifts (275/185)(20X1)15 Plyo Push-Ups into 1:00 Push-Up Plank21 Russian KB Swings -Rest 1:00 b/t Sets 2 rounds6 Tempo Deadlifts (315/205)(10X1)9 Diamond Push-Ups into 1:00 Diamond Plank21 Russian KB SwingsRead More

Pre WOD On a 15:00 running clock, Build to a Moderate Complex of…. 1 Heaving Snatch Balance + 1 overhead squat Workout of the Day For Time 100 Double Unders50 Overhead Squats (115/75)100 Double UndersRead More

Pre WOD 3 sets for max reps of toes to bar -rest 2:00 between sets- Workout of the Day Every Minute On The Minute For 16:00 MIN 1 – :45 Max Reps Toes to Bar or Sit-UpsMIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)MIN 3 – 200/150m...Read More

Workout of the Day 1. Every 2:00 for 5 rounds15/12 Cal Bike*10 Box Jump Over (24/20)Rest in Time Remaining… -No Additional Rest b/t Sets, Score is time of slowest round -Rest 3:00 b/t Parts 1 & 2- 2. 7:00 as many rounds as possible10/8 Cal Bike5 Burpees3 Box Jumps (24/20) Post WOD 100 weighted step...Read More

Workout of the Day For time 800m Run60 Wall Balls (20/14)40 Push-Ups*50 Wall Balls400m Run30 Push-Ups40 Wall Balls20 Push-Ups800m RunRead More

Pre WOD In 15:00, build to a heavy complex of… 1 P. Clean + 1 Hang P.Clean + 1 High Hang P.Clean Workout of the Day For time 1500/1250m Row45 Hang Power Clean (155/105) *Partition Row & Reps in any way or order to complete the work.Read More

Workout of the Day 3 Rounds For Max Reps 40/30 Cal BikeMax Reps Unbroken Ring Muscle-Ups or Ring Rows*15 Burpee to Target:30 Single KB Front Rack Hold (R) (70/53):30 Single KB Front Rack Hold (L)30 Alt. KB Horn Taps (Elbow Plank) -Rest 2:00 b/t Sets-Read More

Workout of the Day Every 5:00 For 4 Rounds 15 Box Jumps (24″/20″)20 Sumo Deadlifts (185/135)*10 Handstand Push-Ups -Rest 2:00 b/t Sets- *The Sumo Deadlift reps decrease by 5 each Set. Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the...Read More