Pre WOD 4 SETS10/10 Single Arm DB Bent Over Rows15-20 DB Floor Press -Rest As Needed b/t Sets- Workout of the Day 4 Rounds For Max Reps 1:00 – 50′ Shuttle Runs*1:00 – Box Step-Overs (24/20)1:00 – Strict Pull-Ups1:00 – Up-Downs *Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a...Read More

Pre WOD 4 SETS*1 Snatch** + 1 Hang Squat Snatch -Rest As Needed b/t Sets- *Start Moderate and build to heavy.**Snatch can be Power or Squat. Workout of the Day “Atlas” EMOM x 20 MINUTES*1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Option 1: (135/95)|(95/65)Option 2: (155/105)|(115/75)Option 3: (185/135)|(135/95)Read More

Pre WOD Front squat 4-4-2 Workout of the Day 15:00 AMRAP 15/12 Cal Bike30 Alt. Mountain Climbers15 Box Jump (24/20)30 Alt. Bicycle CrunchesRead More

Pre WOD 4 sets E2MOM 1 power clean + 2 split jerks Workout of the Day 10 Rounds For Time 1 Power Clean & Jerk (225/155)5 Burpees Over Bar100m RunRead More

Pre WOD ALT TABATA: 4 SETS (:20 ON / :10 OFF) MOVT 1 – Burpee + Extra Push-UpMOVT 2 – Alt V-Ups Workout of the Day AMRAP x 12 MINUTES20 Tuck-Ups20 Plank Rotations20 Supermans1:00 Cardio Choice-Rest 1:00-AMRAP x 12 MINUTES20 V-Ups20 Up-Down + Tall Jumps20 Jumping Lunges1:00 Cardio ChoiceRead More

Pre WOD EVERY 1:30 x 7 SETS* 1 Power Clean + 1 Deep Hang Power Clean Workout of the Day “The Fifth Element” 5 rounds for time 50 Double Unders10 Deadlifts (135/95)5 Hang Squat Clean & Overhead10 Handstand Push-ups100m RunRead More

Workout of the Day EMOM For 28:00 MIN 1 – :45 Max Strict Pull-UpsMIN 2 – :45 Cardio Choice (Cals)MIN 3 – :45 Max Toes to BarMIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)* *Static Hold Options:FarmerOverheadFront RackMixed Grip (Score is Total Reps of Pull-Ups, Cals, & TTB)Read More

Pre WOD Front squat 6-6-4 Workout of the Day 10:00 AMRAP 1 Rope Climb2 Front Squats (205/145)10 Box Jump Overs (24/20)Read More

Pre WOD EVERY 1:30 x 7 SETS*1 Power Snatch + 1 Deep Hang Power Snatch *Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above. Workout of the Day 4 rounds for time 15/12 Cal Row7 Power Snatches (115/75) -Rest 2:00- 4 rounds for time 15 Up-Downs Over Bar7 Power SnatchesRead More

Pre WOD Split jerk 5 X 2 Workout of the Day 15:00 AMRAP 5 Renegade Rows (50/35)*10/8 Cal Bike20 Slam Balls (30/20)40 Alt. Crossbody Mountain Climbers *1 Rep= Push-Up + Row (R) + Row (L).Read More