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20 Apr

Posted at 20:16h in WOD

WORKOUT OF THE DAY Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 115/85 Rest 2 Minutes Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 95/65 Log...

19 Apr

Posted at 19:00h in WOD

span style="color: #0685c4;">WORKOUT OF THE DAY A. Bulgarian Split Squats 4 X 5-8 Kb/Db B. "Rope-a-Dope" In Teams of 3 complete as many rounds as possible: 75 Calorie Assault Bike 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders 15...

18 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY "JACK" Complete as many rounds as possible in 20 mins of: 10 Push Press 115/85 10 Kettlebell Swings 53/35 10 Box Jumps 24/20 Log your scores on

17 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. 6 ROUNDS 8 Power Cleans 135/95 200M Run *10 Min Cap B. Deadlift 5 X 8 *Start at 65% and increase as desired. ____________________________________________________________ LITE N' TITE FOR TIME: 1000M Row 30...

16 Apr

Posted at 20:28h in WOD

WORKOUT OF THE DAY A. Bench Press 4 X 8 *Add 5-10lb more than last week (18min) B. Complete 3 Sets 10 DB Shoulder Raise 10 DB Lateral Raise 10 Reverse Flys 10 Tempo Push-ups(3...

15 Apr

Posted at 20:00h in WOD

WORKOUT OF THE DAY A. Every 90 sec for 5 sets 1 Snatch Balance + 2 OHS B. 6 minutes to work up to 70% of 1 RM Back Squat Then, Every 3 minutes...

14 Apr

Posted at 13:00h in WOD

WORKOUT OF THE DAY A. Muscle Up Skills/Drills (10 min) Ring supports/ Transitions Swings Scaled: 10 Min AMRAP for quality 5 GHD situps 5 Rings Row AHAP 5 Ring Dips/15 Sec support hold Then, 5 min on...

12 Apr

Posted at 19:00h in WOD

WORKOUT OF THE DAY A. Every 90 seconds for 11 minutes (8 sets): 1 Push Press + 1 Push Jerk + 1 Split Jerk *Build each set as desired *Goal is to...

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