Pre WOD In 20 minutes build to a heavy 1 rep power clean Workout of the Day 3 rounds 2:00 row for max calories 1:00 rest 2:00 AMRAP 10 meter shuttle sprints 1:00 rest 2:00 AMRAP burpees 1:00 restRead more

Pre WOD Every 2 minutes on the minute for 10 minutes 5 front squats *after each set immediatly perform 10 jumping squats Workout of the Day Tabata -DB deadlift -DB bent over row -DB hang power clean -DB push press  Read more

Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 3:00 AMRAP 15/12 calorie row 12 power snatches (#95/#65) 3:00 rest 3:00 AMRAP 15/12 calorie row 8 power snatches (#115/#80) 3:00 rest 3:00 AMRAP 15/12 calorie row 4 power snatches (#135/#95)  Read more

Pre WOD Deadlift 6 X 3 Workout of the Day In 12 minutes, climb up the ladder in reps as far as possible 2 overhead weighted lunge steps (#45/#25) 2 box jumps (24″/20″) 2 kettlebell swings (24kg/16kg) 4/4/, 6/6/6, etc……Read more

Workout of the Day With a partner, complete as many rounds as possible in 30 minutes P1: 40 meter sandbag bear crawl pull through P2: Wall sit *after each round partners do 20 meter wheelbarrowRead more