Workout of the Day 5 rounds 20 slam balls (#30/#20) 20 DB suitcase lunges (#35/#20) 20/15 calorie Assault bike 2:00 rest *pick any 2 of the 5 rounds and do 30/30 for slam balls and lungesRead more

Workout of the Day Every minute on the minute for 18:00 1st min: 3 Hang Power Snatch (Building) 2nd min: 9, 12, or 15 Toes to Bar 3rd min: 9, 12, or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round. (Score is Load) Post WOD 3 Sets 12 Barbell Bent Over Rows 1:00 Hollow Flutter KicksRead more

Pre WOD Back squat 3-3-3-3-3 Workout of the Day 3 Rounds for time 13 Back Squats (155/105) 350/300 meter rowRead more

Pre WOD Every minute on the minute for 10:00 Even: 5-10 strict pullups Odd: 5-10 strict ring dips OR Muscle up skill work Workout of the Day On a 12:00 running clock 20 muscle ups, then… 2 rounds of 7 power cleans (#135/#95) 7 lateral over the bar burpees Right into 2 rounds of.. 5 power cleans (#155/#105) 7 lateral over the bar burpees Right into AMRAP.. 3 power cleans (#185/#125) 7 lateral over the bar burpeesRead more

Workout of the Day Every minute on the minute for 25 minutes MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in front of plank hold, alternate arms each touch.Read more