Workout of the Day

ANTE 10 Min AMRAP 100m Run 20 Sledgehammer Strikes WOD Teams of 4 For Time (15 Min Cap) 100 Cal Row 100 Cal Bike 100 Synchro Burpees THEN 100 Synchro DB Pwr Cleans *All 4 team members work together at… Read more »

ANTE Every 90 Seconds x 5 5 TnG Squat Snatch (135/95/Med) WOD 18 Min AMRAP 11 C2B 9 1 Arm OH DB Lunges (50/35/Med) 7 BF Burpees 5 Bar MU 3 OHS (205/135/Hvy)

10 Minute teaching period on HSPU & Pushup Technique ANTE 10 Min EMOM 20 DU & 6 HSPU WOD 4 Rounds 12 Deadlifts (225/155/Med) 200m Run 20 Sledgehammer Strikes 200m Run

BEEFCAKE DAY Push Press Build to an 8RM for the Day Then 3 sets of 12 @ 55% of 8 BSQT Build to a HVY 8 Then 3 sets of 12 @ 55% of 8 Mobility 1 Min Couch Stretch… Read more »

ANTE 6 Min EMOM 8 Hang Pwr Cleans (135/95/Med) WOD For Time (30 Min Cap) 150 DU 200ft Bear Hug Carry (100/60/Hvy) 100/85 Row Cals 200ft Bear Hug Carry 75/65 Bike Cals 200ft Bear Hug Carry 150 DU

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