WORKOUT OF THE DAY STRENGTH: Strict Pull-up OTMEM x 10minsChoose a version you can do 3-5 reps with on first set-Ring M-up (1-3 reps)-BodyweightBanded WOD: (On It!) “On 2mins- 200m Run20 TTBs20/15 Cals Bike x 3 Rds L1- RxL2- 150m Run, 15 knees to chest, 15/12 Cals BikeL3- 200m Row, 12 knee raise or...Read More
WORKOUT OF THE DAY STRENGTH: Squat Clean Complex- Hi hang, Hang, Floor (3 total reps) building over 4-5 sets, then 5.5.5 across Or Front Squat 5.5.5.5. Across -rest 1.5-2mins between sets WOD: ( Buster Thruster) 6 Thrusters12 KB Swings x 6 Rds L1- 135/95, 60/44L2- 105/85, 53/35L3- 65/35, 35/18 12min CAPRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.4)For total time:3 rounds of: 10 snatches 12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutesRead More
WORKOUT OF THE DAY STRENGTH: B Squat 5.4.3.2.1.1.1 Building WOD: (Whats Left) 10 Box Jumps 15/12 Cal Row 20 Hollow Rocks x 5 Rds L1- 30/24 L2- 24/20, 12/10 Cals L3- 20/14, step-ups, 10/7 Cals 16min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (690) “Team Wod Run* 4 Laps, Alternating 8 Ropes 40 MB Squat Cleans Run 3 laps 6 Ropes 30 MB Squat Cleans Run 2 Laps 4 Rope Climbs 20 MB Squat Cleans Run 1 Lap 2 Rope Climbs 10 MB Squat Cleans Individual Wod Run 3 laps with...Read More
WORKOUT OF THE DAY STRENGTH: Push Press 5.4.3.2.1.1.1. 10-15 Band Pull-aparts between the first 4 sets of push presses WOD: (Down by 3’s) 21-18-15-12-9-6-3 DLsPush-ups L1- 185/125L2- 155/105, InclineL3- 95/65 at the 12min Mark Buyout 3 sets of 15 Lying DB Skull Crushers (men 35-20, women 20-10 DBs 18mins Read More
WORKOUT OF THE DAY STRENGTH: Front Squat 5.4.3.2.1.1.1. building WOD: (It’s ONLY 50!) 50/35 Cal Bike50 F Squats50 Burpees L1- 135/95L2- 40/30 Cals, 95/65L3- 30/25 Cals, 65/35, Squat Thrusts 30-50 reps 16min CapRead More
WORKOUT OF THE DAY STRENGTH: Single Leg KB DLs 8/side, x 5 sets with a set of 3-5 Strict Pull-ups after each set. WOD: (1 on/1off Intervals) Pull-upsKBsSit-upsx 3 Rds L1- Rd. 1 Bar M-ups Rd. 2. CTBs Rd. 3 Pull-ups, 80/62, GHDsL2- BW, 62/44, Wt. Sit-up (40/25) w/ foot anchorL3- Jumping, 35/18, Butterfly. 18mins...Read More
WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Fire Hydrant) 2,4,6,8,10…… Power Cleans 25 D-unders after every round 8min AMRAP L1- 185/125 L2- 115/75 L3- 75/45, 2 x singles At the 12min Mark- 250/200m Row on 2 mins x 4 intervals 20minsRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (690 reps) “Partner Wod Bike 2 Miles 100 F Squats 100 Push-ups 100 V-ups Bike 1 miles 50 F Squats 50 Push-ups 50 V-ups 36min CAP L1- 2/1 miles 95/65 L2- 1.8/.9 miles, 75/45, incline push-ups L3- 1.6/.7 miles, 45/25, knee push-ups Indivdual Wod Bike 2 miles 50...Read More
