Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at the same station for all 8 rounds. NO REST, and go right into the next station. Goal is to get 8-10 reps for every 20sec of work.) *Only Need 1 DB 50/35 (do 4 rounds on each side and then switch) 1.) Single Arm Russian Swings 2.) Single Arm Power Cleans 3.) Single Arm Deadlifts (Try not to lean to one side. This works your core big-time!) 4.) Front Rack Lunges (hold in a goblet squat position) 5.) Single Arm Front Rack SquatsRead more

WWPF – For Time   1 Round 42 SDHP, 95/63 (mix anyway) 42 Alt Box Jumps, 24/20 42 Alt Toes 2 Bar,   200m Med Ball Run Relay x 3   1 Round 30 SDHP, 95/63 (mix anyway) 30 Alt Box Jumps, 24/20 30 Toes 2 Bar, (Switch Every 5 / Partner Hangs)    300m Med Ball Run Relay x 2   1 Round 18 SDHP, 95/63 (mix anyway) 18 Alt Box Jumps, 24/20 18 Synchronized Toes 2 Bar   400m Med Ball Run Relay x 1    Read more

Heavy Thrusters   3-3-2-2-1-1-1   Then   5 Rounds of:   15 Thrusters 75/53 21 Double Unders   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 10 reps (AHAP) *Rest 2-3 minutes   Then…   Death By… Burpee Pull-up *Pull-up bar should be above max reach     Traveling shouldn’t impede your ability to stay fit.  Be creative with what is available or ask one of our coaches for some “On The Road WODS”. Read more

EMOM 7 Minutes 1 Hang Clean 1 Clean 1 Jerk Then…. AMRAP 16 Minutes 5 Ring Muscle Ups 10 Clean and Jerks 165/113 15 KB Deadlifts 70s/53s 300m Run   It’s hot out.  Stay hydrated and dress appropriatelyRead more