Workout of the Day 25:00 As Many Rounds As Possible 50/40 Cal Bike25 Russian Swings (Athlete Choice)50 Walking Lunges*25 Box Jump Overs (20″)Read more

Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% Workout of the Day For Time 60 Back Squats (185/135)* *Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)Read more

Pre WOD Split jerk 3 X 5 *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid lockout. Workout of the Day 3 Rounds For Quality 15 Narrow Grip Push-Ups100m DB or KB Farmer Carry (AHAP)30 Sit-Ups*750/600m Row -Rest 1:00 between sets- *GHD Sit-Ups OptionalRead more

Pre WOD In 12:00, build to a heavy 3 rep hang power clean Workout of the Day 18:00 As Many Rounds As Possible 36 Double Unders6 Hang Power Clean (135/95)**9 Pull-Ups **Increase weight every 3 rounds…Rounds 1, 2, 3 – (135/95)Rounds 4, 5, 6 – (155/105)Rounds 7 & Beyond – (185/135)Read more

Pre WOD Strict Press 1 X 5 @ 75% 1 X 3 @ 85% ! X 1+ @ 95% Workout of the Day For time 21-15-9Handstand Push-Up or DB strict pressUnbroken DB Front Squats (Athlete Choice)* -Rest 1:00- 12-9-6Unbroken DB Front Squats*Handstand Push-Up or DB strict press *Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.Read more