WORKOUTS

Saturday, September 3rd, 2022

WOD Team of 2:2 RoundsPartner 1- 1 mile runPartner 2- 10 Power Cleans (205/140)                  200m DB Farmer Carry (50’s/35’s)                  200m SB Carry (140/90) * Switch when both are done* If PR mile is greater than 9 min scale to 1200m run* Time cap: 40 minutes

Read More

Friday, September 2nd, 2022

WOD 1000m Row50 Thrusters (95/65)30 Bar Muscle Ups (Or 60 Chest to Bar) * Row must be done under 3:30 for males and 4:00 for the women* Target time: 10-12 minutes* Time cap: 15 minutes

Read More

Thursday, September 1st, 2022

WOD Teams of 212 AMRAP2500/2000m RowMax Sit-ups– rest 1:00 –12 AMRAP2500/2000m RowMax Burpee Box Get Overs (30/24) * Score is total sit-ups + total BBGO’s* Target number of reps each set:Workout 1: 75+ repsWorkout 2: 40+ reps

Read More

Wednesday, August 31st, 2022

SWOD Every 1:15 x 5 sets1 High Hang Squat Clean1 Hang Squat Clean1 Squat Clean* @65% of 1RM Clean WOD 10:00 AMRAP3 Deadlifts (275/185)5 Hand Release Push-ups7 Toes to Bar * Target number of round: 9+ rounds

Read More

Tuesday, August 30th, 2022

WOD 2 Min. Clock:Run 200mMax shoulder to overhead (155/105)-Rest 1 min-3 Min. Clock:Run 400mMax shoulder to overhead (155/105)-Rest 2 mins-4 Min. Clock:Run 600mMax shoulder to overhead (155/105) * Target number of reps each set: 8 + reps Accessory 5 sets:6-10 Strict Pull-Ups*Rest as needed between

Read More

Monday, August 29th, 2022

SWOD 3 Position Snatch (5×1) Every 1:15 x 5 sets1 High Hang Power Snatch1 Hang Power Snatch1 Power Snatch*@65% of 1RM Snatch -into- Every 1:15 x 3 sets3 Overhead Squat @75% of 1RM Snatch WOD 150 Wall Ball shots (20/14)* 120m run every time you

Read More

Saturday, August 27th, 2022

WOD 24 EMOM (30 sec work/30 sec rest)Min 1- 100m RunMin 2- Toes to Bar (max reps)Min 3- DB Box Step Ups (max reps)Min 4- Pushups on DB’s (max reps) * No Score

Read More

Friday, August 26th, 2022

WOD 30 rounds5 Wall Balls (20/14)3 Handstand Push-ups1 Power Clean (225/155) * Target time: 16-18 minutes* Time cap: 25 minutes

Read More
POPULAR POSTS

demo

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.