Workout of the Day 1.) EMOM x 12 MINUTESMIN 1 – 15/12 Cal RowMIN 2 – :45 Max DB Floor Press (50/35)-Rest 1:00 b/t Part 1 & Part 2-2.) EMOM x 12 MINUTESMIN 1 – 15/12 Cal bikeMIN 2 – :45 Max Ring Rows (Score is Total Reps of Floor Press & Ring Rows) Post WOD 3 SETS12 DB Lateral Raises10 DB Bent Over Reverse Flyes8 DB Front Raises-Rest As Needed b/t Sets-Read more

Pre WOD 4 sets 2 Pausing Snatch Deadlifts + 1 Snatch Pull Workout of the Day “Double Down” 4 ROUNDS FOR TIME* 22 Toes to Bar11 Overhead Squats (165/115) *Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″” Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.Read more

Workout of the Day On A 25:00 Running Clock 100/75 Cal BikeImmediately Into…AMRAP in Remaining Time Of…6 Strict Pull-Ups12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)18 Alt. No Push-Up Renegade Rows32 Double UndersRead more

Pre WOD EVERY 2:00 x 4 SETS* 2 Pausing Split Jerks** -Rest As Needed b/t Sets- *All working sets should be a Mod-Heavy weight. **Pause for :02 in bottom of dip. Workout of the Day For Time 10 Push Jerks (155/105)30 Burpees10 Push Jerks600m Run30 Burpees10 Push Jerks90 Sit-Ups600m Run30 Burpees10 Push JerksRead more

Pre WOD 4 SETS*2 Pausing Clean Deadlifts**+1 Clean Pull -Rest As Needed b/t Sets- *All working sets should be Mod-Heavy…about 80-85% of 1RM Clean.Option to build if perfect mechanics are maintained. **1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep. Workout of the Day 10:00 AMRAP 1-2-3-and so on…Bar Muscle-Ups2-4-6-and so on…Deadlifts (255/175) *Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.Read more