Workout of the Day 4 rounds for max reps 1:00 row for cals 1:00 KB swings (24kg/16kg) 1:00 marching glute bridge 1:00 toes to bar 1:00 plank with KB tap 1:00 rest Post WOD 400 meter plate (#45/#25) gun hold walk* *every break do 20 air squatsRead more

Pre WOD On a 20:00 running clock, find your heaviest 1 rep… Back Squat Workout of the Day 5 Rounds For Time 12/10 Cal Bike30 Wall Balls (20/14)Read more

Pre WOD 3 set for quality(Choose ONE!)Option 1: 5-7 Strict False Grip Ring RowsOption 2: 3-5 Strict False Grip Ring Pull-UpsOption 3: 1-3 Strict Ring Muscle-Ups Workout of the Day For Time 400m Run30 Slam Balls (30/20)30 Burpees400m Run15 Slam Balls15 Ring Muscle-Ups15 Slam Balls400m Run30 Burpees30 Slam Balls400m RunRead more

Workout of the Day 2 rounds 10:00 As Many Rounds As Possible 40 Double Unders20 Sit-Ups10 Alt. Back Rack Lunge (135/95)|(95/65) -Rest 2:00 b/t rounds-*Pick up where you left off Post WOD “TABATA”8 SETS (:20 on/:10 off)*MOVT 1 – Weighted Deadbugs**MOVT 2 – Superman Hold *Alternating movements**Hold DB at extension over chest and alternate legs back and forth.Read more

Pre WOD On a 20:00 running clock, find your heaviest 1 rep deadlift Workout of the Day 4 Rounds For Time 10 Alt. DB “No Push-Up” Renegade Rows (50/35)16 DB “Sumo” Power Cleans *Every 2:00 starting at 0:00, perform 5 DB Up-DownsRead more