Pre WOD Every 1:30 for 6 sets 1 hang power clean + 1 power clean + 2 front squats Workout of the Day Every minute on the minute for 12:00 1st min: 7 Power Cleans (Athlete Choice) 2nd min: 35 Air Squats 3rd min: 16/13 Cal RowRead More
Pre WOD Push press* 8-6-4-8-6-4 *Second set of 8-6-4 should be heavier than your first set of 8-6-4 Workout of the Day 15 Push Press (95/65) 35 Burpees 15 Push Press 400m Run 15 Push Press 35 Burpees 15 Push PressRead More
Pre WOD Push press 3-3-3-3-3 Workout of the Day With a partner for time 75/50 Cal Bike 60 Push Press (115/75) 400m Med Ball Run (20/14) 60 Push Press 75/50 Cal BikeRead More
Pre WOD Every minute on the minute for 12:00 MIN 1 – :45 Alt. Hammer Curls MIN 2 – :45 DB Floor Press MIN 3 – :45 Hollow Body Flutter Kicks Workout of the Day 4 rounds for time 400 meter run 20 burpees 10 pullupsRead More
Workout of the Day “Fight Gone Bad” 3 rounds as many reps/cals as possible 1:00 Wall Ball shots 20/14 lbs 1:00 Sumo Deadlift High Pull, 75/55 lbs 1:00 Box Jump, 20 in 1:00 Push Press, 75/55 lbs 1:00 Row for calories 1:00 rest Rotate immediately to the next station after every 1 min.Read More
Pre WOD Hang power snatch 5 X 3 Workout of the Day For time 6-8-10-12-10-8-6 Toes to bar Alternating DB snatch (#45/#30) *10/8 calorie bike after each round Read More
Pre WOD 3 sets for quality 10 wide grip inverted rows 10 deficit pushups 30 alternating V-ups Workout of the Day For time 25-20-15 Pullups 15-20-25 Calorie row 20-20-20 Kettlebell swings (24kg/16kg)Read More
Pre WOD In 12:00, build to a heavy complex of.. 1 deadlift 2 hang power cleans 3 front squats Workout of the Day 12:00 as many rounds as possible 3-6-9 and so on… Hang Power Clean (135/95) Box Jumps (24/20) 200m RunRead More
