Workout of the Day 3 rounds for time 30 slam balls 25 walking lunges 20 russian KB swings 15/12 cal bike 10 burpees Post WOD Triple tabata BB pump sesh -push press (rest position overhead) -BB curl -BB bent over rowRead More

Pre WOD In 20:00, find a 2 rep max back squat Workout of the Day Every minute on the minute for 10:00 5 Back Squat (Athlete’s Choice)10 Toes to BarRead More

Workout of the Day For time 40 Slam Balls (30/20)|30 Burpees20 Box Step-Up (30/24)|(24/20)5 Wall Walks2K/1500 meter row or 100/80 calorie bike5 Wall Walks20 Box Step-Up30 Burpees40 Slam BallsRead More

Pre WOD On a 15:00 running clock, find a 2 rep max strict press Workout of the Day 5 rounds On a 2:30 running clock…8 Strict Press (95/65)10 Push PressMax Double Unders in Remaining Time… -Rest :30 between sets-Read More

Workout of the Day 18:00 as many rounds as possible 20/15 Cal Bike10 Chest to Bar Pull-Ups20 DBL DB Suitcase Lunge (50/35)10 Chest to Bar Pull-UpsRead More

Pre WOD On a 20:00 running clock find a 2 rep max deadlift Workout of the Day For time 27-21-15-9 Deadlift (#225/#155) Calorie rowRead More

Workout of the Day For time 5 rounds250/200 meter row10 DB bench press (#50/#35)10 KB swings (32kg/24kg) -2:00 rest- 5 rounds250/200 meter row10 alternating DB snathes (#50/#35)10 ring rows Post WOD 3 rounds for quality 30 banded pull aparts30 banded tricep extensions30 banded hammer curlsRead More

Workout of the Day For time 60 squats 60/45 calorie bike 60 squats 60 DB weighted step ups (#50/#35)(24″/20″)Read More

Pre WOD Strict press 1 x 6 @ 70% 1 X 4 @ 75% 1 X 6 @ 85% Workout of the Day Every minute on the minute for 20:00 1st min: max push press (#135/#95) 2nd min: max cal row 3rd min: max double unders 4th minute: restRead More

Pre WOD Deadlift 1 X 6 @ 70% 1 X 4 @ 75% 1 X 2 @ 80% Workout of the Day 4 rounds 3:00 as many rounds as possible 12 deadlifts (#185/#135) 24 situps -1:00 rest between rounds- *start each AMRAP where you left offRead More