WORKOUT OF THE DAY STRENGTH: Push Press 5.5.5.5.5 across Or HSPUs ME on 2mins x 6 sets WOD: (By 2’s…) 12min AMRAP2,4,6,8,10,12, 14,16….. DB P JerksTTBsDB Lunges L1- 50/35L2- 35/20, Knee to elbowL3- 20/12, knee raise, bodyweight lunges Buy Out3 sets Band Tricep Pressdowns 15 reps on 2mins,Mobility between setsRead more

WORKOUT OF THE DAY STRENGTH:  Hang Squat Clean 5.4.3.2.1. or Front Squats 5.5.5.5.5 WOD: (Hanging with the A Team) Team Wod 1000m Row 100 Box Jumps 100 MB Squat Cleans 500m Row 50 Box Jumps 50 MB Squat Cleans 24min Cap Individual option- 1000m Row 50 Box Jumps 50 MB Squat Cleans 500m Row 25 BOx Jumps 25 MB Squat Cleans L1- 30/24″, 30/20# L2- 24/20″, 20/14# L3- 20/14″, 14/10# 24minsRead more

WORKOUT OF THE DAY STRENGTH: DeadLift 5.5.5.5.5 across Superset with 10 Rocky (Dragon Flag) Sit-ups between each warm-up and working set until 5 sets are complete WOD: (Rocky’s Dragon) 15min AMRAP15 DLs 20 Push-ups25 Sit-up L1- 225/135L2- 155/105, incline Push-upL3- 135/85, knee Push-upsRead more

WORKOUT OF THE DAY STRENGTH:  Strict horizontal pull 6-8 Reps OTMEM (on the minute every minute)Vertical Ring RowFalse Grip Ring Row (feet elevated)Strict M-up (1-3 reps)x 10mins WOD: (Gone in 60 seconds) 45 seconds on/ 15 seconds off- Max Effort BikeMax Effort Pull-upsD-undersRest x 4 Rds L1- CTBsL2- Body Weight Pull-upsL3- Banded or BW, Singles 15mins rest 3mins Buy Out3 sets of 12-15 DB Bicep Curls on 2mins, mobility between sets 24mins”  Read more

WORKOUT OF THE DAY STRENGTH: Back Squat 5.5.5.5. building WOD: (Opens Wod 16.5) 21-18-15-12-9-6-3 Thruster Bar Facing Burpee 18min Cap L1- 95/65 L2- 75/55 L3- Start at 18, 45/25, squat Thrusts 18minsRead more