Pre WOD Alternating double tabata -Med ball moutaun climbers -MB russian twists -Front plank feet on MB, toe taps -MB situps Workout of the Day 4 rounds 2:00 max cal Assault bike 2:00 AMRAP DB weighted step ups (#50/#35)(24″/20″) 1:00 restRead more

Workout of the Day 3 round “Jackie” 3 rounds for time of… 1ooo meter row 50 thrusters (#45/#35) 30 pullups  Read more

Workout of the Day For time 21 power cleans (#155/#105) 21 lateral burpees over bar 100 double unders 15 power cleans 15 lateral burpees over bar 100 double unders 9 power cleans 9 lateral burpees over bar 100 double undersRead more

Pre WOD Alternating tabata -BB curls -BB tricep extension Workout of the Day 20 minutes as many rounds as possible 25 kettlebell swings (32kg/24kg)(russian) 25 abmat situps 25/20 calorie row 25 abmat situpsRead more

Pre WOD Bench press 5 X 5 Workout of the Day 8:00 30/20 calorie Assault bike, then… AMRAP 8 goblet squats w/DB (#50/#35) 8 pushups 3:00 rest 8:00 30/20 calorie row, the…. AMRAP 8 DB snatches 8 box jumps (24″/20″)      Read more