Pre WOD Front squat 6-6-4 *start moderate to heavy and build to heavy Workout of the Day 4 Rounds (:40 On/ / :20 Off) MOVT 1 – Wall Balls (20/14)MOVT 2 – Cal RowMOVT 3 – Alt. Overhead Wall Ball LungesMOVT 4 – Cal Row *1 SET= MOVT 1-MOVT 4Read more

Workout of the Day AMRAP x 26 MINUTES50/40 Cal Bike40 Sit-Ups30 Hand Release Push-Ups20 Box Jumps (30/24) Post WOD 3 SETS40 Alt. Bicycle Crunches40 Alt. Plank Hip Taps1:00 Plank Hold-Rest As Needed b/t Sets–Read more

Pre WOD EMOM for 12:001 High Hang Power Clean + 1 Hang Power Clean *Start Light and build to Moderate. Workout of the Day EMOM For 16:00 MIN 1 & 2 – 400m RunMIN 3 & 4 – AMRAP of the following*…7 Hang Power Cleans (115/75)7 Handstand Push-Ups *Pick up where you left off.Read more

Workout of the Day For Time 200m DB Farmer Carry (50/35)160 Alt. DB Farmer Lunges120 Alt. DB Slides80 Alt. No Push-Up Renegade Rows *Pick Your Path…Option 1 – Straight ThroughOr… Option 2 – 4 Rounds of…50m DB Farmer Carry40 Alt. DB Farmer Lunges30 DB Slides20 Alt. No Push-Up Renegade RowsOr… Option 3 – 2 Rounds of…100m DB Farmer Carry80 Alt. DB Farmer Lunges60 Alt. DB Slides40 Alt. No Push-Up Renegade Rows Post WOD EMOM x 9 MINUTESMIN 1 – :40 Single DB CurlMIN 2 – :40 Russian TwistMIN 3 – :40 Single DB Skull CrusherRead more

Pre WOD 4 sets 1 push jerk + 1 split jerk Workout of the Day For time 4 ROUNDS5 Push Jerks (155/105)10 Toes to Bar50 Double Unders-Rest 2:00-3 ROUNDS4 Push Jerks (185/135)8 Toes to Bar40 Double Unders-Rest 2:00-2 ROUNDS3 Push Jerks (205/145)6 Toes to Bar30 Double UndersRead more