Daily WOD

5 Rounds of: 21 Heavy Wall Balls…30/20…10 15 KB S Arm Snatch…70/50 9 Ring/Bar Muscle Ups (Sub- 15 Chin Ups) For Time

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 60 Clean n Jerks…135/95 200m Sled Push…135/90 For Time (16min Time Cap)

CORE VALUES: 27…21…15…9 of: Barbell Sit Up Med Ball Russian Twists Med Ball Knees to Chest METCON: 6 Rounds of: :45sec AMRAP of Run Calories... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 8 Bench Press…155/105 10/8cal Bike 12 KB Swings…70/53 14... Read More

STRENGTH: Take 8min to work up to a heavy Snatch Complex of: 5 Snatch Deadlifts 2 High Hang Snatch METCON: 45 Hang Snatches…115/75 45 Burpee... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 30/24cal Row 15 Back Squat…95/65 15... Read More

12 Rounds of: 12 Clean n Jerks…95/55 24/19cal Bike 3min Rest 6 Rounds of: 12 Burpee onto Plate 24/19cal Ski For Time

Every 9min for 27min: 180m Farmers Carry…70/53’s 27 HSPU…floor 27 Wall Balls…20/14…10 For Slowest Round

CORE VALUES: 1min… :45sec… :30sec of: Hollow Hold Rt Side Plank Lf Side Plank Plank METCON: 3 Rounds of: 24/19cal Bike 12 Chest to Bar... Read More

STRENGTH: Work up to a heavy 8 rep TnG Snatch METCON: Every 6min for 24min: 120m Reverse Sled Drag…180/135 20 Snatch…115/75 20/17cal Ski For Slowest... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 21/7…15/5…9/3 of: Devils Press…50/35’s Rope Climb 2min Rest 24/12…18/9…12/6 of: Heavy Wall... Read More

STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 3min AMRAP of: 40/32cal Row Remainder of 3min... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Cash in- 47/37cal Ski 53 Back Squats…115/75 27 Pull Ups (sub-... Read More

Every 9min for 45min: 2 Rounds of “CINDY” 35/28cal Bike 35/28cal Ski For Slowest Round

STRENGTH: Work up to a heavy 1 rep Snatch METCON: 27…21…15…9 of: HSPU…35’s Snatch…115/75 For Time

CORE VALUES: Tabata Core 4 Rounds of: 20sec HS Hold 10sec Rest 20sec Hollow Hold 10sec Rest 20sec Plank 10sec Rest 20sec Sit Ups 10sec... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 27 Wall Balls…20/14…10/9 15 Pull Ups (sub- 6 Ring... Read More

STRENGTH: Wendler week 2 Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 400m Run 63 Bench Press…135/85 (6) 30m Reverse... Read More

STRENGTH: Take 10mins to work up to a heavy single Clean n Jerk. METCON: Every 9min for 27min: 63/50cal Bike 21 Clean n Jerk…135/95 For... Read More

STRENGTH: Wendler week 2 Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 15/12cal Row 12 DB... Read More

55…34…21…13 of: Ski Cals Row Cals Bike Cals Snatch…75/55 For Time (Women- 44…27…17…10) (50min Time Cap)

STRENGTH: Work up to a heavy DB Clean METCON: 10 Rounds of: 10cal Run 8 DB Hang Cleans…70/50’s 20m Burpee Broad Jump For Time

STRENGTH: Warm up to a heavier Thruster then you will be using for the workout METCON: 21 Pull Ups 42 Double Unders 21 Thrusters…95/65 18... Read More

CORE VALUES: 3 Rounds of: 21 DB Sit Ups 1min Plank 15 Good Mornings 9 Strict Toes to Bar METCON: 3 Rounds of: 6min AMRAP... Read More

STRENGTH: Take 8min to work up to a heavy 2rep “touch n go” Snatch. METCON: 20 Snatches…95/65 20 Snatches…135/95 20 Snatches…165/115 3min Rest 40 Burpee... Read More

STRENGTH: Wendler week 1 Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 10 Rounds of: 60m Reverse Sled Drag…270/225 12... Read More

STRENGTH: Wendler 5,3,1 week 1 Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: Every 4min for 20min: 15 Thrusters…115/75 15... Read More

7 Rounds of: 21/17cal Ski 21 Air Squats 1min Rest then: 21/17cal Bike 21 S Arm DB Shoulder to OH…50/35 1min Rest For Time

STRENGTH: Work up to a heavy 2 Rep Bench Press METCON: 3 Rounds of: 21 HSPU…45’s 15 Bench Press…155/105 9 Ring Muscle Ups (sub- 18... Read More

STRENGTH: 3×3 Deadlift METCON: 1…2…3…4…5…6…7…8…9…10…9…8…7…6…5…4…3…2…1 of: Deadlift…225/155 Bar Facing Burpees For Time (10min Time Cap)

CORE VALUES: 21…15…9…6 of: Hollow Roll (banana to Superman to banana) Barbell Sit Up (1min Plank Hold after each set) (10min Cap) METCON: Every 3min... Read More

STRENGTH: 5×3 OHS or Front Squat METCON: 4 Rounds of: 16 Toes to Bar 16 Alternating S Arm DB Hang Cluster…50/35 16/12cal Bike (EMOM 3... Read More

STRENGTH: 21…15…9 of: Deadlift Dips Bent Over Row DB Skull Crush METCON: Every 4min for 20min: 60m Sled Push…135/90 30/24cal Row For Slowest Round

STRENGTH: 7…5…3 of: Heavy Power Clean Heavy Bench Press Weighted Chin Up METCON: 27…21…15…9 of: Power Clean…135/95 Bench Press…135/85 Pull Ups For Time (22min Time... Read More

7 Rounds of: 4 G.I. Janes 500m Row 30/20cal Bike 30/20cal Ski 1min Rest For Time (50min Time Cap)

27…21…15…9 of: Heavy Wall Balls…30/20…10/9 (2- 40’ Rope Sled Drag after each set) 2min Rest then: 27…21…15…9 of: Ski Cals (21…15…9…6) Toes to Bar For... Read More