Workout of the Day 2 sets of… 12:00 AMRAP 12 sandbag step ups12/9 calorie bike12 sandbag plank slides12/9 calorie bike12 sandbag clean and jerks12/9 calorie bike -rest 2:00 between sets-Read more

Pre WOD On a 15:00 running clock, build to a moderate/heavy complex of…. 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch Workout of the Day 6:00 as many rounds as possible8 Power Snatch (95/65)8 Toes to Bar-Rest 2:00-6:00 as many rounds as possible4 Power Snatch (135/95)8 Toes to BarRead more

Pre WOD Rope climb skil work Workout of the Day Every minute on the minute for 20:00 MIN 1&2 – 3 Rope Climbs + Max Cal BikeMIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)Read more

Pre WOD 3 rounds not for time 3 Strict Press5/5 Bodyweight Tempo Bulgarian Split Squats (2111) Workout of the Day 3 rounds for time 12 Push Press (115/75)24 Russian KB Swing (53/35)36 Walking LungesRead more

Pre WOD 3 sets for quality 50’/50′ Filly Walk15 KB Upright Row (Light)20 Band Pull-Aparts Workout of the Day 15:00 As Many Rounds As Possible 15/10 Cal Row:30 Plank15 Up-Down:30 Plank15 Box Jumps* (20″)Read more