.Workkout of the Day For Time 300 Double Unders2000/1750m Row1 Mile Run100 Sit-Ups *Partition as Needed. Option 1:Straight Through Or… Option 2:2 Rounds150 Double Unders1000/875m Row800m Run50 Sit-Ups, Or… Option 3:4 Rounds75 Double Unders500/440m Row400m Run25 Sit-UpsRead more

Pre WOD Double tabata (8 sets)MOVT 1 – Sit-UpsMOVT 2 – Hollow Body Rocks *1 SET= MOVT 1 + MOVT 2. Workout of the Day 3 rounds for quality 2:00 Cardio Choice20 Alt. Russian Twists20 Empty Barbell Bent Over Row*10/10 SA DB Deficit Push-Ups10/10 SA DB Upright Row (AthleteChoice, Moderate)20 Empty Barbell Good Mornings20 Alt. Russian Twists2:00 Cardio Choice -Walking 1:00 Rest b/t Sets-Read more

Pre WOD Bench Press 1 X 10 1 X 8 1 X 6 1 X 8 1 X 10 *Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used. Workout of the Day 5 Rounds ON A 2:00 RUNNING CLOCK…15 Toes to BarMax Shoulder to Overhead (155/105)|(115/75) with Time Remaining…* -Rest 1:00 b/t Sets- *Option to use (185/135)Read more

Pre WOD Deadlift 5 X 5 *Full :01 pause at the bottom of the Deadlift. Keep working SetsModerate-Heavy Workout of the Day 10:00 AMRAP 8 Deadlifts (135/95)6 Hang Power Clean200m RunRead more

Pre WOD Tempo Back Squat (22X1) 3 X 6 Workout of the Day 5 Rounds For Time 20 Wall Balls (20/14)20 BurpeesRead more