Daily WOD

WARM-UP EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single…

WARM-UP 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs STRENGTH ON A 15:00 RUNNING CLOCK… Find a 5RM…

PARTNER WORKOUT OPTION  IN TEAMS OF 2… AMRAP x 20 MINUTES 7 Hang Power Clean (155/105)|(115/75) 15/12 Cal Bike :30 Plank Hold *Gauntlet style, Partner 1 performs the HPC, Partner…

Workout    WARM-UP  EMOM x 5 MINUTES Min 1 – :50 Bike (Moderate) Min 2 – :50 Jumping Jacks Min 3 – :50 Push-Up to Pike Min 4 – :50…

WARM-UP 3 ROUNDS 20m Side Shuffle 25 Jumping Jacks 20m Side Shuffle 10 Slow Air Squats STRENGTH FRONT SQUAT 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight)…

Workout    WARM-UP  AMRAP x 5 MINUTES 30 Mountain Climbers  20 Lateral Jumps Over Barbell  10 Good Mornings  5 Burpees  STRENGTH  EMOM x 3 MINUTES 5 High Hang Power Clean…

Workout    WARM-UP  WITH A PARTNER … 3 ROUNDS EACH (5 MIN CAP) P1: :30 Row – Provide one focus each time they’re on the rower* P2: 6 Up-Downs +…

Workout    WARM-UP  AMRAP x 5 MINUTES 8 Ring Rows 8 Barbell Deadlifts 8 Kip Swings 8 Jumping Air Squats  STRENGTH  5-5-5-5-5* Power Clean *Reps must be unbroken. (Score is…

WARM-UP EMOM x 6 MINUTES (:45 WORK/ :15 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5:…

Workout    WARM-UP  ON A 5:00 RUNNING CLOCK… 200m Jog Into… 2 SETS 5 Inchworms w/ Push-Up 10 Slow Barbell Good Mornings 10 Slow RDLs Into… Shuttle Run in time…