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 200m Run. -No Additional Rest b/t Sets-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