Tuesday (2022AUG16)- WOD

Focus:Landmine Presses4 x 10Super Set w/20 Heavy Russian KB Swings WOD:For Time25 Burpees75cal Row25 Burpees Accessories:3 x 10 DumbbellCurlsSkull CrushersIncline...

Monday (2022AUG15)- WOD

Focus:Front Squat EMOM 20mins3-5 reps @70% WOD:4 x 400m Sprintrest 2mins between efforts Finisher:Tabata Ring RowsGet as close to parallel as you can while still staying...

Thursday (2022AUG11)- WOD

Focus:10min EMOM3-5 Strict Pull-Ups WOD:In Teams of 3150/125cal Echo Bike2000m Run150/125cal Ski Erg150/125cal Row Accessory:2 x 50 Bandy Hamstring...

Wednesday (2022AUG10)- WOD

Focus: Front Squat EMOM 15mins 3-5 Reps @ 70%   WOD: AMRAP 12mins 2 Front Squats 135/95lbs 2 Strict T2B 4 Front Squats 4 Strict T2B Continue to increase by 2 reps till time runs out   Finisher: E2MO2M x 6 Min 1: 100 Backwards Sled Drag Min 2: 30/20cal Echo...

Wednesday (2022JUL27)- WOD

Focus:Power Cleans5 – 5 – 5 – 5Build to heavy, drop down to workout weight WOD:12min AMRAP100m Run10 Wall Balls Unbroken 20/14lbs10 Power Cleans 115/75lbs Recovery:5min Ice Bath or Cold...