Daily WOD

Heavy Day WORKOUT GOALS1.) Practice strict pull-ups or assisted strict pull-ups on the pull-up bar. Avoid scaling to ring rows and kipping pull-ups.2.)  Rest 1:30... Read More

EMOM – Skill WORKOUT GOALS1.) Use light-to-moderate loadings to balance movement quality and challenge.2.) Use a load light enough to maintain all points of performance... Read More

“Turnip” WORKOUT GOALS1.) 7:00-14:002.) Complete all squats in 3 sets or less.3.) Complete at least 1 unbroken set of squats. RXFOR TIME25 Back Squats (135/95#)25... Read More

“Lemon” WORKOUT GOALS1.)  Finish each round in less than 4:00.2.) Break the push-ups into 3 small yet fast sets.3.)  Don’t get stuck on the double... Read More

EMOM – Skill WORKOUT GOALS1.)  Practice higher skill movements like or similar to the ring muscle-up and the single-leg squat.2.)  Pace the row so you... Read More

“Beet” WORKOUT GOALS1.)  Finish in under 12:00.2.) Use a moderate-to-heavy barbell.3.) Plan to pace the burpees so you can conserve energy for the power cleans... Read More

“Apricot” WORKOUT GOALS1.) 7-10 rounds2.) Keep all 200m intervals under 1:00.3.)  Complete as many plank holds unbroken as possible. All LevelsAMRAP 20Run 200m1:00 Plank Hold–... Read More

“Filthy Fifty” WORKOUT GOALS1.) Finish around 20:00.2.) Complete each movement in large sets of 10+ reps.3.) Complete at least one movement in an unbroken set... Read More