WOD

“Cardi-OW” 4 Rounds:500/400 Meter Row60 Meter Lunge70 Double Unders Meme of the Week:

“Warm-up”15 Minute AMRAP:10 Power Snatches (95/65)10 Toes to Bar10 Push Press (95/65)10 Box Jump Overs (24/20)-then-10 Minute Clock:Build to a heavy snatch Recovery of the... Read More

“Hakuna Tabata”8 Rounds (each)20 Seconds Work, 10 Seconds RestRow for CaloriesHollow RocksShuttle RunsRings Rows Question of the Week:What season of the year is your favorite?... Read More

Bench PressBuild to a heavy single-then–5 Reps @ 75% of your heaviest lift “Barrel”For Time:100 Push-ups EMOM – 10 Kettlebell Swings (53/36) Quote of the... Read More

Deadlift5 x 5 “Dipana”21 – 15 – 9Deadlift (225/155)Ring Dips Recipe of the Week:Here is a unique meal idea you can prep for next week.... Read More

“Triple Stack”19 Minute AMRAP:Partner 1 – 200 Meter RunPartner 2 – Rope ClimbsPartner 3 – Double Unders Meme of the Week:

“Powerful”21 Minute EMOM:Minute 1 – Clean Pull + Power CleanMinute 2 – 4 Seated Dumbbell Shoulder PressMinute 3 – Rest Recovery of the Week:Here is... Read More

Pause Back Squat + Back Squat5 x 1 “Refresher”16 Minute AMRAP:200 Meter Row16 Goblet Squats (53/36)12 Chest to Bar Pull-ups8 Burpee Box Jump Overs (24/20)... Read More

“Study Guide”5 Rounds:5 Wall Walks10 Sumo Deadlift High Pulls (115/80)20 Med Ball Straight Leg Sit-ups (20/14) Quote of the Week:“Work and you’ll get what you... Read More

“Progress”4, 3 Minute AMRAPs:20 Calorie Row10 Handstand Push-ups3-Minute Rest Recipe of the Week:This meal looks delicious! Try out this Ginger Beef & Broccoli recipe. Ingredients:1... Read More