Daily WOD

STRENGTH: Work up to a heavy single rep OHS METCON: 200/160cal Bike (Every 3min…12 OHS…115/75/12 Toes to Bar) For Time (21min Time Cap) AT HOME:... Read More

STRENGTH: Every 2mins for 8min: 12 Barbell Curls 12 Skull Crushers METCON: 6 Rounds of: 3min AMRAP of: Cash in- 20cal Run Remainder of 3min:... Read More

STRENGTH: 15…12…9…6 of: Barbell Sit Ups…45/35 Rt side plank hip raises Lf side plank hip raises Med Ball Knees to chest…30/20 METCON: 5 Rounds of:... Read More

STRENGTH: 7min EMOM of: 4 Strict Pull Ups 4 Bench Press METCON: 27…21…15…9 of: Ski Calories (30m Sled Push…225/180 after each set) For Time AT... Read More

*Check our competitor page for extra work!* STRENGTH: 5min EMOM of: 1 Power Clean 2 Hang Squat Clean 1 Split Jerk METCON: Every 2mins for... Read More

11 Rounds of: 11cal Run 11cal Ski 11cal Row 11cal Bike 11 KB Swings…70/53 For Time

METCON: 5 Rounds of: 15cal Bike 12 DB Deadlifts…50/35’s 9 DB Hang Cleans…50/35’s 6 DB Shoulder to OH…50/35’s For Time AT HOME: 5 Rounds of:... Read More

STRENGTH: 3×5 Strict Pull Ups 3×5 Back Squat METCON: 2 Rounds of: 21cal Run 21cal Ski 21cal Bike 21 Back Squats…115/75 21 SDLHP…115/75 21 DB... Read More

AT HOME: Every 2min for 20min: 20 Odd Object Snatch…light 20 Push Up For Slowest Round

AT HOME: 100 Object Thrusters… medium weight (EMOM of 4 Burpees) For Time

12 Rounds of: 200m Run 18 Sit Ups 18 Grasshoppers 1min Rest For Time **If you didn’t get the latest Explode email yesterday, please text,... Read More

AT HOME: 2 Rounds of: 9min AMRAP of: 3 Heavy Object Deadlift 5 Single Arm Snatches (each arm) (sub- pull ups) 10 Push Ups 15... Read More

*Check your email for gym news and updates* *If you don’t receive an email by Monday, please contact me [email protected] AT HOME: Run 10k For... Read More

3 Rounds of: 24 Grasshoppers 21 Push Ups 18 Bench Dips 34 Lateral Hops For Time

AT HOME: Every 2mins for 30mins: 5 Odd Object Snatch 5 Burpee 5 Odd Object Snatch 200m Run For Slowest Round

AT HOME: *Time to retest your Quarantine Fitness *We did this workout last Wednesday. Let’s do it again today and see if you’ve got any... Read More

AT HOME: *Time to retest your Quarantine Fitness *We did this workout last Wednesday. Let’s do it again today and see if you’ve got any... Read More

AT HOME: *Time to retest your Quarantine Fitness *We did this workout last Wednesday. Let’s do it again today and see if you’ve got any... Read More

3 Rounds of: 21 Odd Object Clean n Jerk 800m Run For Time

AT HOME: Every 4min for 24mins: 40 Air Squats 30 Sit Ups 20 Push Ups For Slowest Round

5 Rounds of: 4min AMRAP of: 200m Run or 15cal on a machine 15 OHS… medium weighted object 15 SDLHP… medium weighted object 15 Burpee... Read More

3 Rounds of: 25 Object Snatches 1mile Run For Time The return of Lolo!!

AT HOME: 10 Rounds of: 20 Push ups 10 V-ups (Every 3min 200m Sprint) For Time

AT HOME: 2 Rounds of: 400m Overhead Walk… odd object 100 Air Squats 75 Sit Ups For Time

AT HOME: Every 4min for 20mins: 100 Lateral Hops 40 Grasshoppers 20 Odd Object Snatch For Slowest Round

*Lets test your Quarantine Fitness… 2 Rounds of: 8min AMRAP of: 5 Split Leg Jumps 6 Jumping Air Squats 7 Push Ups 3min Rest For... Read More

AT HOME: 12 Rounds of: 200m Run 7 Object Clean n Jerk 1min Rest For Time

AT HOME: 50…40…30…20…10 of: Push Ups Sit Ups Lateral Hops Air Squats For Time

25 Rounds of: 3 Object Cleans 5 Burpees 100m Run For Time

50 DB Deadlifts…50/35’s 50 Sit Ups 50 Box Step Ups…24/20″ 50 Single Arm Thrusters…50/35 For Time

5 Rounds of: 50 Air Squats 1min Rt Side Plank 1min Lf Side Plank 1min Plank For Time

Every 2min for 30min: 20 Grasshoppers 100m Run For Slowest Round

75 Devils Press…odd object For Time

STRENGTH: 4×6 Negative Push Up -4sec down -try single arm to make it more difficult 4×6 Negative Squat -use weight if available AT HOME: 3... Read More

AT HOME: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees For Time

AT HOME: 10 Rounds of: 400m Run 12 Single Arm Clean n Jerk 1min Rest For Time