Pre WOD 4 sets for quality 5-7 tempo strict pullups (1111) Workout of the Day For time 1000/800m RowImmediately Into…21-15-9Up-Downs to Target*Pull-UpsImmediately Into…1000/800m Row *Target 6′ above standing reachRead more

Pre WOD Dumbbell bench press 4 X 8 Workout of the Day 1. EMOM x 10 MINUTESMIN 1 – 20 Alt. Single DB Power Snatch (50/35)MIN 2 – :45 Max Step-Ups (24/20)(Score is Lowest Reps) -Rest 3:00 b/t Part 1 & 2- 2. AMRAP x 5 MINUTES*Reps of Complex…*1 Rep is…1 DB Power Clean L1 DB Power Clean R1 DB Box Step-Over (24/20)** **Hold DB Suitcase Style, Either Arm.Read more

Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over Bar Post WOD EMOM x 10 MINUTESMIN 1 – 10 DB Seated Arnold Press (Athlete Choice)MIN 2 – :50 Weighted Sit-UpsRead more

Pre WOD Rope climb skill work Workout of the Day 5 rounds for time 25/20 Cal Bike15 Hang Power Cleans (135/95)3 Rope ClimbsRead more

Workout of the Day With A Partner For Time P1: 80 toes to bar or hanging knee raise / P2: hollow holdP1: 80 cal row / P2: plank holdP1: 80 shoulder to overhead (athlete choice) / P2: wall sitP1: 80 burpees / P2: abmat situps Both partners working at the same time, switch positions as necessaryRead more