3:00 minutes Cardio ChoiceInto..2 Sets, For Quality10 Plank Hip Drops5/5 Single Arm Ring Rows, Easy to moderate position50m high knees, 50 meter butt kicksGymnastics Skills and DrillsRope Climb + Toe to Bar Skills and DrillsSpend 10:00-15:00 minutes Prepping for the Workout 3 Rounds400m Run25 Toe to Bar400m Run6-5-4 Rope ClimbsTime Domain: 18:00-25:00Time Cap: 27:00 minutes...Read More
2-3 Sets, For Quality1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)6/6 Half Kneeling KB Windmill2 Wall Walks + :10sec Nose to Wall Hold6/6 Single Arm Ring Rows10 ring push ups Bench PressEvery 2:30 minutes, 5 Sets3 Reps @ 80-85%3 Reps @ 80-85%2 Reps @ 85%+2 Reps...Read More
Warm-Up:2 Sets or 8:00 minutes10/7 Calorie Echo Bike6 Inchworm to Hollow Body12 Alternating V-Ups10/10 Single Leg Glute Bridges:15 Hollow Hold Gymnastics + Weightlifting10:00 minute EMOMminute 1: Bar Muscle-Up Drill **see below, pick one or twominute 2: 1 Squat Clean + 3 Front SquatsBuilding from 70% of Squat Clean to Heavy for the DayBar Muscle-Up Drills...Read More
2 Sets, For Quality1:00 minute Cardio Choice10 Deep Lunge Mountain Climbers10 Kettlebell Taters:30 second KB Dead-Bug10 Alternating Bird-Dog w/ Pause at Extension WeightliftingDeadliftEvery 3:00 minutes, 5 Sets1 x 4 @ 80%1 x 3 @ 82%1 x 3 @ 85%1 x 2 @ 87%1 x 2 @ 90%Percentage is based on your 1-rep max DeadliftWodSquat Clean...Read More
Warm up on boardThis is a workout where you figure out what numbers to use on the first round. Lowering the cals on both machines and lowering (or removing) the weight on the box stop overs will be what most of us are doing. 40:00 minute EMOMMinute 1: 13/10 Calorie Row Minute 2: 10 single...Read More
2-3 Sets, For Quality200m Run or 1:00 minute Machine Choice5/5 Kettlebell Halos5/5 Single Arm Bottom Up Kettlebell Press7 Inchworm Push-Ups9/9 Single Kettlebell Front Rack Contralateral Step-Up StrengthPush PressEvery 2:00 minutes, 6 SetsSet 1: 3 RepsSet 2: 10 RepsSet 3: 3 RepsSet 4: 10 RepsSet 5: 3 RepsSet 6: 10 RepsStart the first set of 3...Read More
3 Sets, For Quality1:00 minute Cardio Choice10 Alternating Cossack Squats10 Scapular Pull-Ups5/5 Single Arm Ring Rows 3 second pull/3 second decent :20/:20 second Single Leg Glute Bridge HoldWorkout explanation and scaling optionsThis workout will be as tough as you make it. Scale the strict pull ups with a band or toenail push ups, or a...Read More
3 minutes machine the2 Rounds with PVC20 pass throughs20 around the worlds 10 OHS Warm up “Barbell Primer”3 Sets, Starting @ 45/35lb, 20/15kgHigh Hang Snatch Pull + High Hang Power SnatchHang Snatch Pull + Hang Power SnatchHang Squat Snatch + Overhead SquatSnatch + Hang Snatch + 2 Overhead SquatsSnatch ComplexEvery 2:00 minutes, 6 sets, complete...Read More
Sunday Funday- PartnersWod 1-10 Minutes amrap split how you wantRow 60014 Burpees 24 wall ballsWod 2- For time3 Rounds Run 400 together42 KB swings24 Pull ups *have your barbell ready and off to the side because you are goingStraight into 60 Deadlifts50 power cleans40 Shoulder to overheadRead More
