WOD

Front Rack Bulgarian Split Squat 4 sets of 6 reps on each leg After every set  After every set complete 10 Jumping Lunges  MetCon AMRAP... Read More

Partner Day 10-8-6-4-2 Squat Snatches(115/85) 4-8-12-16-20 T2B Directly into 40 Clean and Jerks While partner holds either 2 KBs in Front Rack or Sand Bag... Read More

Performance Care 9 Minute EMOM M1 – :30 weighted Passive Hang M2 – 14 DB Hammer Curls M4 – :45 Push Up Plank MetCon “Double... Read More

Look good move well 3 Rounds NFT 20 Barbell Row 20 Bench Press :30 Banded Face Pull 15 Minute AMRAP 15 Cal Bike/Row 45 Dubs... Read More

5 sets 8 single arm DB Strict press amrap push press Rest :30 between arms  After every set 8-12 archer ring rows Build to a... Read More

Aerobic Day 5 minute Clock 2 Rounds 15 American KBS(53/35) 15 Wall Balls Remaining Time AMRAP Cal Row Rest 3 Minutes  Repeat X 3 For... Read More

Monday Squat Front Rack Bulgarian Split Squat 5 sets of 5 reps on each side After every set 8 DB by sides Vertical Jump 35/20... Read More

20 Minute AMRAP:  Alternate Partners: Leap Frog Style- 30 Double Unders/60 Single Unders  20 WB, #20/14 10 Pull ups 

12 Minute EMOM- M1: 10 DB Arnold Press M2: :30 Bar Hanging Ab Movement, Alligator Chompers, Windshield Wipers, (check variations on IG, Strict TTB, L-Sit/hang,... Read More

20 Minute EMOM- M1-12/10 Cal Bike M2- 10 Russian KBS M3- 10 Box jump, Step downs  M4- 10 DB Bench Press  M5- 10 GHD/ 15... Read More