Workout of the Day

Metcon Monday In a 9 Minute Window 9-15-21 KB Thrusters (53s/35s/Med) Row Cals In remaining time find 3RM FSQT from floor   Rest 12 Minutes   “Open 13.1” 17 Min AMRAP 40 Burpees to Target (6in) 30 Snatch (75/45/Light) 30… Read more »

ANTE Every 90 Sec x 5 4 TnG Pwr Clean + 4 Jerks (185/125/Med) WOD 5 Rounds (135/95/Med) 15 FSQT 15 C2B 15 S2OH (25 Min Cap)

ANTE 10 Mins Covering T2B & Knee Raises Technique 10 Min EMOM 5 Burpees to Target (6in) & 5 T2B WOD 10 Min AMRAP 10 Paralette Shoot Throughs 100ft Bear Hug Carry (100/60/Hvy) 10 Box Overs (24/20/Med) 10 DB FR… Read more »

BEEFCAKE DAY Push Press Build to a 5RM for the day Then 3 x 10 “TnG” @ 60% of 5 Deadlift Build to a HVY 8 TNG Then 3 x 12 TnG @ 55% of 8 Cool Down 1 Min… Read more »

ANTE 6 Min EMOM 8 Hang Pwr Snatch (95/65/Light) WOD For Time (30 Min Cap) Run 1200m 50 DBL Russian KBS (Light) Bike 75/65 Cals 50 DBL Russian KBS Run 1200m

METCON MONDAY For Time (12 Min Cap) 10 –> 1 Row Cals Burpees to Target (6in) Alt DB Snatch (50/35/med)   Rest 12 Mins   “15.3” 14 Min AMRAP 7 Ring MU 50 Wall Balls (20/14/med) 100 DU

ANTE 20 Min EMOM 16 Alt Lunges 16 Alt DB Curls 16 Calf Raises 8 1 Arm Rows per Arm 12 V-Ups WOD 3 Rounds 1 Min Pushups 1 Min Row or Bike Cals 1 Min Ring Rows 1 Min… Read more »

ANTE MAX HS Hold on Wall THEN 3 sets HS Hold on Wall at 50% of Max Time WOD 20 Min AMRAP 200ft Farmer Carry (Med) 20 Burpees 20 Ab Mat Situps 200ft Shuttle Run

Warmup Snatch Sotts 5 x 5 Halting Tall Snatch 3 x 3 ANTE Every 2 Mins x 5 1 Pwr Snatch + 2 Hang Snatch (Choose Weight) WOD 4 Rounds 25 Russian KBS (HVY) 25 Wall Balls (Med) Rest 90… Read more »

ANTE 12 Min EMOM 6 Push Press & 3 Bar MU (Med Weight) WOD For Time 50/40 Cal Bike 25 DU 40 T2B 25 DU 30 DB Renegade Rows (Med) 25 DU 20 Box Overs (Med) 25 DU 10 DBall… Read more »