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Workout of the Day
10 hours ago
WOD 02102025
A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 6–6–4–4–2-2 (Dbell each hand; pick load for stretch; if no access to...
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Workout of the Day
2 days ago
WOD 02082025
A. Dynamic Stretches B. (As many rounds as possible in 25:00) 1 dbell clean & push press (dbell each hand) 2 box jumps or step ups 3...
10 views0 comments
Workout of the Day
3 days ago
WOD 02072025
A. Dynamic Stretches B. (6:00 clock) Even minutes: 15 seated floor shoulder press Odd minutes: 15 air squats C. (For Strength/ Technique)...
6 views0 comments
Workout of the Day
4 days ago
WOD 02062025
A. Dynamic Stretches B. (5 rounds) 10 tuck ups 20 second L sit or 40 second dip hold 30 second elevated plank hold 40 second plank C. (As...
16 views0 comments
Workout of the Day
5 days ago
WOD 02052025
A. Dynamic Stretches B. (10 rounds) 3:00 clock: 7 dbell deadlifts (dbell each hand) 60 hop overs 9 burpee over & bar For remainder: pike...
14 views0 comments
Workout of the Day
6 days ago
WOD 02042025
A. Dynamic Stretches B. (3 rounds) 45 second max: light dbell bent over fly 15 Dbell push press (Elbows out) (Dbell each hand on both...
9 views0 comments
Workout of the Day
Feb 2
WOD 02032025
A. Dynamic Stretches B. (Every minute for 5:00) 10/10 single arm bent over rows (Pick load for strength) C. (3 rounds) 5:00 cap 3 rounds:...
9 views0 comments
Workout of the Day
Jan 31
WOD 02012025
A. Dynamic Stretches B. (For time) Buy in: 800m run -then- 4-8-12-16-20 Light dbell thrusters 2-4-6-8-10 Burpee over & back C. (For time)...
19 views0 comments
Workout of the Day
Jan 30
WOD 01312025
A. Dynamic Stretches B. (3 rounds) 10 box pistols each leg 15 jump squats 20 v-ups C. (For Strength/ Technique) Dbell Front squat...
18 views0 comments
Workout of the Day
Jan 29
WOD 01302025
A. Dynamic Stretches B. (2 rounds) 1:00 max: sit ups 1:00 max: hollow rocks 25 air squats C. (5 rounds of a 1:30 clock) :30 second on: ...
11 views0 comments
Workout of the Day
Jan 28
WOD 01292025
A. Dynamic Stretches B. (For time) (2 rounds) 21 dbell bent over rows 7 dbell cleans 7 burpee over & back (2 rounds) 15 dbell bent over...
12 views0 comments
Workout of the Day
Jan 27
WOD 01282025
A. Dynamic Stretches B. (For Hypertrophy/Strength) Front rack split squats 16-14-12-10-8-6 each side (Pick load for strength) C. (16:00...
10 views0 comments
Workout of the Day
Jan 26
WOD 01272025
A. Dynamic Stretches B. (Every minute for 7:00) 5 pike push ups 50 hop overs C. (For Strength/ Technique) Dbell Deadlift 10-10-6-6-2-2...
17 views0 comments
Workout of the Day
Jan 24
WOD 01252025
A. Dynamic Stretches B. (34:00 clock) (2 rounds) (4:00 clock) 300m run 20 dbell hang snatch (1 dbell) For remainder: max burpees (3...
22 views0 comments
Workout of the Day
Jan 23
WOD 01242025
A. Dynamic Stretches B. (As many rounds as possible in 6:00) 5 shuttle runs (50’) 30 second weighted plank 45/35lb C. (5 rounds) 2:00 on:...
12 views0 comments
Workout of the Day
Jan 22
WOD 01232025
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
13 views0 comments
Workout of the Day
Jan 21
WOD 01222025
A. Dynamic Stretches B. (35:00 clock) For time: 15 Dbell Push Press (dbell each hand) 100 hop overs 30 air squats 42 dbell bent over rows...
12 views0 comments
Workout of the Day
Jan 20
WOD 01212025
A. Dynamic Stretches B. (3 rounds) 60 seal jacks 12 dbell bent over fly 24 hollow rocks C. (As many rounds as possible in 5:00) 3 dbell...
15 views0 comments
Workout of the Day
Jan 19
WOD 01202025
A. Dynamic Stretches B. (8:00 clock) Even minutes: max push ups Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21 hang squat cleans...
12 views0 comments
Workout of the Day
Jan 16
WOD 01172025
A. Dynamic Stretches B. (3 rounds) 30 second single leg plank each leg 1:00 max seal jacks C. (30:00 clock) As many reps as possible in...
22 views0 comments
Workout of the Day
Jan 15
WOD 01162025
A. Dynamic Stretches B. (For time) 5-10-15-20-25 Unbroken light dbell thrusters Rest 20 seconds C. (For Strength/ Technique) Dbell Front...
5 views0 comments
Workout of the Day
Jan 14
WOD 01152025
A. Dynamic Stretches B. (For time) 5 rounds each: 5 dbell snatches (dbell each hand) 30 jumping lunges 5 rounds each: 5 dbell snatches...
29 views0 comments
Workout of the Day
Jan 13
WOD 01142025
A. Dynamic Stretches B. (Every minute for 7:00) 4 dbell shoulder press (Pick deficit for strength) C. (2 rounds of a 6:00 clock) 3:00 to...
16 views0 comments
Workout of the Day
Jan 12
WOD 01132025
A. Dynamic Stretches B. (3 rounds) 10 hollow up with pause 15 air squats 20 hollow rocks 25 v-ups C. (For max effort) 90 seconds on: 21...
19 views0 comments
Workout of the Day
Jan 10
WOD 01112025
A. Dynamic Stretches B. (As many rounds as possible in 20:00) 12 dbell hang snatches (1 dbell) 6 dbell deadlifts (dbell each hand; heavy...
12 views0 comments
Workout of the Day
Jan 9
WOD 01102025
A. Dynamic Stretches B. (Every minute for 8:00) 4 sumo deadlifts + 4 sumo deadlift high pull (Pick load for strength) C. (24:00 clock)...
9 views0 comments
Workout of the Day
Jan 8
WOD 01092025
A. Dynamic Stretches B. (For warm up) 250-200-150-100 Flutter kicks (20) jumping lunges C. (For Strength/ Technique) Dbell Squat...
13 views0 comments
Workout of the Day
Jan 7
WOD 01082025
A. Dynamic Stretches B. (For time) 21 pike push ups 21 dbell bicep curls 21 sprawls 15 dbell shoulder press 15 dbell bicep curls 15...
18 views0 comments
Workout of the Day
Jan 6
WOD 01072025
A. Dynamic Stretches B. (8:00 clock) 0:00-2:00: 20 single arm dbell bent over row each side 70/50lb 2:00-4:00: 10 shuttles (50’)...
21 views0 comments
Workout of the Day
Jan 5
WOD 01062025
A. Dynamic Stretches B. (2 rounds) (4:00 clock) 0:00-2:00: max push ups 2:00-4:00: rest (4:00 clock) Even minutes on: max shuttle runs...
9 views0 comments
Workout of the Day
Jan 3
WOD 01042025
A. Dynamic Stretches B. (35:00 clock) (For time) 15-12-9-6-3 Clean & push press 30-24-18-12-6 Sprawls (At the top of every minute: 30...
10 views0 comments
Workout of the Day
Jan 2
WOD 01032025
A. Dynamic Stretches B. (5 sets) 10 second hollow up hold + 10 hollow rocks 20 contralateral plank reaches 30 second max: bicep curls C....
15 views0 comments
Workout of the Day
Jan 1
WOD 01022025
A. Dynamic Stretches B. (6:00 clock) Even minutes: 21 goblet squats Odd minutes: 15 box pistols each side (1st round: 50/35lb, 2nd round:...
12 views0 comments
Workout of the Day
Dec 31
WOD 01012025
A. Dynamic Stretches B. (25 rounds for time) 3 burpees 2 dbell cleans 100m run C. Static stretches
13 views0 comments
Workout of the Day
Dec 30, 2024
WOD 12312024
A. Dynamic Stretches B. (Every minute for 5:00) 5 caterpillars 10 jump squats C. (As many rounds as possible in 20 minutes) 10 sprawls...
11 views0 comments
Workout of the Day
Dec 29, 2024
WOD 12302024
A. Dynamic Stretches B. (For warm up) 15-12-9 Deadlift 225/155lb 30-24-18 Hand release push ups C. (As many rounds as possible in 25:00)...
14 views0 comments
Workout of the Day
Dec 27, 2024
WOD 12282024
A. Dynamic Stretches B. (For time) 3 rounds: 9 shoulder to overhead 200m run 3 rounds: 7 shoulder to overhead 12 burpee over & back 3...
7 views0 comments
Workout of the Day
Dec 26, 2024
WOD 12272024
A. Dynamic Stretches B. (3 rounds) 12 dbell thrusters (dbell each hand) 12 heavy dbell bent over rows (dbell each hand) (Increase weight...
12 views0 comments
Workout of the Day
Dec 25, 2024
WOD 12262024
A. Dynamic Stretches B. (5 rounds) 1:00 max of each movement: Dbell bent over rows Burpees Dbell bicep curls Jumping lunges Dbell push...
9 views0 comments
Workout of the Day
Dec 23, 2024
WOD 12242024
A. Dynamic Stretches B. “12 Days of Christmas” (For time) 1 burpee box jump or burpee step up 2 dbell hang snatches 3 pike push ups 4...
3 views0 comments
Workout of the Day
Dec 22, 2024
WOD 12232024
A. Dynamic Stretches B. (2 rounds) 1:00 front squat hold 200 seal jacks C. (For time) 18-15-12-9 Dbell Squat (dbell each hand) Rest 30...
8 views0 comments
Workout of the Day
Dec 20, 2024
WOD 12212024
A. Dynamic Stretches B. (31:00 clock) (7:00 clock) 30 Dbell hang snatch 30 burpee over & back For remainder: max v-ups Rest 1:00 (7:00...
15 views0 comments
Workout of the Day
Dec 19, 2024
WOD 12202024
A. Dynamic Stretches B. (Every minute for 5:00) 3 caterpillars 3 shuttle runs (50’) C. (For time) 21-15-9 Dbell Deadlift Pike push ups D....
13 views0 comments
Workout of the Day
Dec 18, 2024
WOD 12192024
A. Dynamic Stretches B. (For time) 100 devil rows 50 light dbell thrusters 30 dbell bent over rows C. (For time) 50-40-30-20-10 Hop overs...
8 views0 comments
Workout of the Day
Dec 17, 2024
WOD 12182024
A. Dynamic Stretches B. (For time) 30 clean & push press 30 box step ups 300 mountain climbers -Rest 5:00 then- (As many rounds as...
8 views0 comments
Workout of the Day
Dec 16, 2024
WOD 12172024
A. Dynamic Stretches B. (2 rounds) 20 dbell bent over rows with negative 15 light dbell bent over fly 10 hang power snatch (1 dbell) C....
27 views0 comments
Workout of the Day
Dec 15, 2024
WOD 12162024
A. Dynamic Stretches B. (For warm up) 35-25-15 Sprawls Push ups C. (3 rounds for time) 50 air squats 7 burpee box jumps or burpee step up...
16 views0 comments
Workout of the Day
Dec 13, 2024
WOD 12142024
A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell hang power cleans (dbell each hand) 5 burpee over & back (4 rounds) 8 dbell hang...
24 views0 comments
Workout of the Day
Dec 12, 2024
WOD 12132024
A. Dynamic Stretches B. (2 rounds) 45 second max box pistols each side 25 v-ups C. (20:00 clock) Every 4:00: 9 dbell deadlifts (dbell...
17 views0 comments
Workout of the Day
Dec 11, 2024
WOD 12122024
A. Dynamic Stretches B. (For warm up) 30 light dbell thrusters (1 dbell) 60 second front squat hold 90 second weighted plank 45/35lb 180...
5 views0 comments
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