Workout of the Day Max effort front plank hold 4:00 rest 2:00 row for max calories 4:00 rest Max reps unbroken wall ball shots (#20/#14) 4:00 rest Max reps unbroken pullups 4:00 rest Max reps unbroken strict press (#45/#35) 4:00 rest Max reps unbroken barbell curls (#45/#35)  Read more

Pre WOD Every minute on the minute for 12 minutes Even: 5 bent over barbell rows Odd: 10 ring rows Workout of the Day 4:00 60 double unders AMRAP DB clean and lunge steps (#50/#35) 1:00 rest 3:00 50 DU’s AMRAP DB clean and lunge steps 1:00 rest 2:00 40 DU’s AMRAP DB clean and lunge steps 1:00 rest 1:00 30 DU’s AMRAP DB clean and lunge stepsRead more

Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 16 minutes as many rounds as possible 4 strict pullups 8 goblet squats (32kg/24kg) 12 box jumps (24″/20″)  Read more

Pre WOD Tabata -Medball mountain climbers -Plank hold -Medball russian twists -Medball leg hold Workout of the Day 20 minutes as many rounds as possible Suicide run 20 bent over sandbag rows 15 SB rotational deadlifts 10 SB pushups 5 rope pullupsRead more

Pre WOD In 20 minutes, find your heaviest 1 rep snatch Workout of the Day 4 rounds :40 AMRAP squats :20 rest :40 AMRAP KB swings (24kg/16kg) :20 rest :40 AMRAP box jumps (24″/20″) :20 rest :40 AMRAP goblet lunges (24kg/16kg) :20 restRead more