Workout of the Day 2 rounds for time  50 push jerks (#95/#65) 50/35 calorie Assault bike 50 deadlifts (#185/#125) 50 calorie rowRead more

Workout of the Day With a partner… 8:00 P1: 400 meter run P2: AMRAP of… 7 pullups 14 wall ball shots (#20/#14) 3:00 rest 8:00 P1: 30/24 cal Assault bike P2: AMRAP of… 7 pushups 14 box jumps (24’/20″) 3:00 rest 8:00 P1: 500/400 meter row P2: AMRAP of… 7 burpees 14 KB swings (24kg/16kg)    Read more

Workout of the Day In 20 minutes… Complete as many double KB front rack squats as possible *every time you break, complete.. 5 burpees 10 box jumps (24″/20″) 15 abmat situps Post WOD 100 banded bicep curls 100 banded tricep extensionsRead more

Pre WOD 5 rounds, not for time 10 weighted good mornings 30 flutter kicks Workout of the Day “Death by Dumbell Snatch” 20 minutes as many snatches as possible 1st minute: 2 DB snatches (#50/#35)/5 medball weighted situps (#20/#14) 2nd minute: 4 DB snatches / 5 MB situps 3rd minute: 6 DB snatches / 5 MB situps …continue adding 2 snatches every minute until you can no longer keep pace with the clock, then reset back to 2 snatches and begin to climb again as many times as necessaryRead more

WOD 8:00 as many rounds as possible 250/200 row 10 kettlebell swings (32kg/24kg) 3:00 rest 8:00 as many rounds as possible 15/10 calorie Assault bike 10 burpees Post WOD 3 rounds 1:00 hollow hold 1:00 front plank shoulder taps :30 R leg glute bridge :30 L leg glute bridge *rest 2:00 between roundsRead more