Pre WOD Bench press 6-4-2-4-6 *Start Moderate and buld to Heavy. Second wave should be heavier than the first. Workout of the Day 8 ROUNDS EACH, :20 ON / :10 OFFTABATA 1 – Single DB Front Squat (35/20)TABATA 2 – Knees to ElbowTABATA 3 – Double Unders -Rest 1:00 b/t Tabatas- (Score is Total Reps)Read more

Pre WOD Romanian deadlift 10-8-6 Workout of the Day “Ripcord” 4 rounds for time 15 Chest to Bar Pull-ups15 Deadlift (185/125)400m RunRead more

Workout of the Day 15:00 AMRAP 10 Alt. DB Farmer Step-Ups (50/35)|(24″/20″)15 Up-Down + Box Jump Overs (20)30 Sit-Ups Post WOD EMOM x 9 MINUTESMIN 1 – :40 Slow DipsMIN 2 – :40 Alt. DB Upright RowsMIN 3 – :40 Windshield Wipers* *Option to use DB.Read more

Pre WOD 1+1/2 Back Squat* 5=5=5 *Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + stand Workout of the Day The Chief Complete 5 rounds of the following:3 Minute AMRAP of: 3 Power Cleans (135/95); 6 Push-Ups; 9 Air Squats 1:00 Rest between roundsRead more

Pre WOD 1) Tempo Bench Press (21X1) 5-5-5-5-5 2) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press (Athlete Choice, Light-Mod)**Goal should be 25-30 Reps. Workout of the Day Emom For 15:00 MIN 1 – 12/10 Cal Bike*MIN 2 – 20 Ring RowsMIN 3 – :50 Max Push Press (75/55) *After each full round add 1 Cal. Ex….R1=12/10, R2=13/11, and so on.(Score is Total Reps of Push Press)Read more