Daily WOD

Part 1: EMOM 10 – 2 Pausing Squat Snatch. Pause @knee, Pause @ hip Part 2: “2nd Thought” AMRAP 12 – 10 Snatch, 25 DU, 5 HSPU.... Read More

Part 1: Mobility and warm-up movements Part 2: “DT” 5 RFT12 Deadlift, 9 Hang Power Clean, 6 Push Jerk. RX 155/105, L2 135/95, L1 105/75 Notes: Choose a... Read More

Part 1: Bulgarian Split Squats 5×5 each leg, building Superset with 5×5 weighted Mayweathers.Rest 2 minutes btw rounds Part 2: “Drop Anchor” AMRAP 10: Row for MetersOn... Read More

Part 1: Bench Press – 5,5,4,4,3. Build to heavy 3. Rest 2 minutes Part 2: “Deep 6” AMRAP 15 – 600m Row, 15 Burpees over the rower.... Read More

Part 1: EMOM 10 – 3-5 Pull-ups,Weighted, Strict, banded, 2- 3 Neg Pullups or 5-8 Ring Rows Part 2: “Prison Break” AMRAP 9 – 5 Dips, 20... Read More

Part 1: Bullet Proof Shoulders Part 2: “Chipper Style” 25 Thrusters, 100 DU, 50 WBS, 200m Run, 100 DL, 400m Row. RX 115/80, L2 95/65, L1... Read More

Part 1: Back Squats – 5 x 8 @ 65-70%, Rest 2 min Part 2: “Breached” 4 RFT of 10 T2B, 15 Ball Slams, 100 Speed Steps*.... Read More

Part 1: Row 2000m Part 2: “Suds & Hops” Partner WOD – AMRAP 15. Partner 1 – Rows 200m,  Partner 2 – SU/DU. Alternate after Row. Score... Read More