Workout of the Day EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air SquatsMIN 2 — Row or Bike, Moderate Effort-Rest 3:00-EMOM x 10 MINUTESMIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-DownsMIN 2 — Row or Bike, Moderate EffortRead more

Workout of the Day Every minute on the minute for 20:00 MIN 1 – 50 Double UndersMIN 2 – 15 Toes to BarMIN 3 – Max DB Renegade Rows (50/35)MIN 4 – Rest Post WOD 3 sets for quality12-15 DB Bench Press (Athlete Choice, Heavy)Immediately Into…1:30 Push-Up Plank -Rest 1:30 b/t Sets-Read more

Pre WOD 4 sets of 2 reps of … 1 Clean Pull + 1 Power Clean Workout of the Day 3 Rounds For Time 400m Run10 Hang Power Clean (95/65)30 Sit-Ups10 Hang Squat Clean10 Box Jumps (30/24)Read more

Pre WOD Push jerk 5 X 2 Workout of the Day On A 15:00 Running Clock, Complete.. 50 Push Jerks (155/105)*100 med ball cleansMax Meters Row in time remaining… *Partition the MB cleans & Burpees in any reps or order to complete all 150 reps.Read more

Workout of the Day EMOM For 20:00 Even: 15/12 cal bikeOdd: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 3 rounds for quality 10 v ups or tuck ups20 flutter kicks (L+R=1)30 shoulder taps 1:30 rest between setsRead more