Workout of the Day

ANTE 10 Min EMOM 4 Strict Pullups & 4 Strict HSPU WOD 23 Min AMRAP 500m Row 20 Sledgehammer Strikes 200m Run 200ft KB FR Carry (Light) 50 DU

WARMUP Snatch Sotts Press 3 x 5 (Bar Only) Halting Tall Snatch 3 x 3 (Light & Right) ANTE Every 2 Mins x 5 3 Hip Snatch (Must Squat) WOD 8 Rounds 10 UB Pwr Snatch (Light) 5 BF Burpees… Read more »

“Dane’s 32 Years of Fun” For Time 32 Cals 32 Wall Balls 32 Burpee Box Overs 32 DU 32 KBS 32 DB DL 32 DB Thrusters 32 Ring Dips 32 T2B 32 DBall OTS 32 Sit Up to Stand Up… Read more »

ANTE 12 Min EMOM 6 DB Bench Press & 2 Ring MU (Med Weight) WOD For Time 30/20 Cal Bike 30 Alt DB Snatch (Med) 25/16 Cal Bike 25 Alt DB Snatch 20/12 Cal Bike 20 Alt DB Snatch 15/8… Read more »

BEEFCAKE DAY BSQT Build to HVY 3 THEN 3 x 3 @ 80% of HVY 3 Drop & Reset Deadlift 4 x 8 SUPERSET Box Hamstring Curls 4 x 12

14 Min EMOM 1- 30 Sec Dips 2- 30 Sec Inverted Ring Rows WOD 20 Min AMRAP 800m Run 20 Ab Mat Situps 200ft Bear Hug Carry (HVY) 20 Ab Mat Situps 20 DBL Russian KBS (Light)

WARMUP Halting Tall Cleans 3 x 5 Drop Jerks 3 x 3 ANTE Every 2 Mins x 5 2 Hang Pwr Clean + 1 FSQT + 2 Jerks WOD 4 Rounds 16 Lateral DB Box Step Overs 12 Burpee Box… Read more »

ANTE Bent Over Row 4 x 8 SUPERSET 1 Arm DB Press 4 x 8 each WOD 12 Min AMRAP 30 Wall Balls (Med) 20 C2B 10 S2OH (Med)

ANTE 12 Min EMOM 8 Burpees & 5 T2B WOD 15 Min AMRAP 15 DBall OTS 100ft Bear Hug Carry 100ft Walking Lunges

BEEFCAKE DAY BSQT 5 x 3 (Choose Weight) SUPERSET Box Jumps 5 x 3 Deadlift 6 x 3 (HVY Triples) -Drop & Reset each