Thursday

Pre WOD EMOM for 8 minutes complete 4 TGU (2 on each arm) WOD “Cindu” AMRAP 20: 5 Strict Pull-Ups OR Odd-Object Rows (5 each side) 10 Pushups 15 Air Squats 30 Double-Unders OR 60 Singles Post WOD 10 minute foot smash with lacrosse ball, golf ball, baseball etc. (stand...

Wednesday

WOD Two sets of:90 second Run/Bike/Row (any machine you have access to)30 second Side Plank (each side)30 seconds of DB or KB “Kang Squats”30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold30 seconds of Alternating Cossack Squats Breathe exclusively...

Tuesday

WOD ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow...

Monday

ALTERNATE AT-HOME WORKOUT: LIMITED EQUIPMENTFor our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain...

Saturday

WOD Complete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run40...

Friday

Pre WOD Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Snatch from 2″ Below the Knee(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) Build from approximately 70% to today’s heavy. If you miss, reduce the...

Thursday

Pre WOD Every 2 minutes, for 14 minutes (7 sets):Back Squat*Set 1 – 6 reps @ 65-70%*Set 2 – 4 reps @ 75-80%*Set 3 – 2 reps @ 85-90%*Set 4 – 1 rep @ 90-95%*Set 5 – 2 reps @ 85-90%*Set 6 – 4 reps @ 80-85%*Set 7 – 6 reps @ 70-75% WOD “Nitrous”For time:1000 Meter Row50...

Wednesday

WOD Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Row800 Meter Run30/20 Calories of Assault Bike Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very...

Tuesday

Pre WOD Every 90 seconds, for 12 minutes (8 sets):Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. WOD...

Monday

Pre WOD Every minute on the minute (EMOM) for 8 minutes. complete 3 weighted Pull-ups. WOD “Gator“ Eight rounds for time of:185/125 pound Front squat, 5 reps26 Ring push-ups Post time to...