Pre WOD 2 sets for quality :20 Alt. Handstand Shoulder Taps-Rest as needed b/t SetsThen Into…2 sets for quality3 Strict HSPU*+:20 HS Hold Workout of the Day 3 Rounds For Time 200m RunImmediately into…2 rounds of..7 Push Jerk (155/105)7 Handstand Push-Ups*Immediately into…200m Run -Rest 1:30 b/t Sets-Read More
Pre WOD On a 15:00 running clock, build to a heavy 3 rep touch and go deadlift Workout of the Day “Get A Grip” For time6-9-12-15Deadlift (315/225)15-12-9-6Bar Muscle-Up or burpee pullupRead More
Workout of the Day 4 Rounds For Max Reps 1:00 – Max DB Floor Press (50/35)1:00 – Max Sit-Ups1:00 – Max Box Jump Overs (24/20)1:00 – Max Cal Bike -Rest 1:00 between rounds-Read More
Pre WOD 10-8-6*Tempo Back Squat or Tempo Front Squat***Start Moderate and Build to Mod-Heavy. Do not go super Heavy. **Tempo Per Set…Set 1: (31X1)Set 2: (21X1)Set 3: (11X1) Workout of the Day “Speed Demon” 3 rounds for time30 Single DB Front Squat (35/25)30 Up-DownsRead More
Pre WOD 3 sets3 Hang Power Cleans*Then immediately Into…5 Strict Hanging Knee Raise+5 Kipping Knees to Chest+5 Toes to Bar -Rest 1:00 between sets- Workout of the Day For time 30 Toes to Bar7 Hang Power Cleans (205/145)10 Deadlifts20 Toes to Bar7 Hang Power Cleans15 Deadlifts10 Toes to Bar7 Hang Power Cleans20 DeadliftsRead More
Workout of the Day Every 5:00 for 4 rounds.. 2 rounds of….10 Ring Rows20 Jumping Air Squats30 Double UndersThen Immediately Into…Max Cal Bike in Time Remaining… -No Additional Rest between Sets-(Score is Total Calories) Post WOD “TABATA”8 SETS (:20 ON /:10 OFF)MOVT 1 – Push-UpsMOVT 2 – Push-Up Plank *Alt. Movements for 8 Sets Total.(Score...Read More
Workout of the Day For Time 24 Single DB Box Step-Up (24/20)*50 Alt. DB Snatch (50/35)24 Single DB Box Step-Up *DB Can be held anyway above the waist. Post WOD For quality 10 Alt. DB Turkish Get-Ups (Athlete Choice)*30 DB Slides10 Alt. DB Turkish Get-UpsRead More
