Outdoor WOD A) Build to a heavy squat clean + 3 front squats. Then 3×3 clean pull @ final weight. *20-25 minutes B) 3 rounds for time of : 15 barbell reps15 bar facing burpees Round 1: 15 power cleans… Read more »

Outdoor WOD A) Every 90 seconds for 8 rounds complete A) 8-10 strict press + 10 banded bicep curls B) 8-10 rows on railing + 8-10 banded lat pulldown B) 15 minute alt. EMOM: 1) reset deadlifts (185/135lb) or (225/155lb)… Read more »

Outdoor WOD Repeat WOD from 4/24/2019! Anyone remember this special workout?? Accumulate 250/200 cals on the bike ergRx+: Accumulate 275/225 cals Every 3 minutes get off the bike and perform an ascending ladder of air squats-kb swings (53/35lb)- box jump… Read more »

Functional Bodybuilding Onsite and Online Warm-up: 2 Rounds 10 Plank to Down Dog Toe Taps 10 Alt. Curtsy to Cossack Squats 5 Glute Bridge Marches A1) Arnold Z-Press: 8-10/arm A2) Split RDL+ Row: 8-10/Side; Rest 90sec x 3 Sets B1)… Read more »

Outdoor WOD A) Build to a heavy power snatch + snatch. Reset between reps. Then 3×3 snatch pull @110% of best *18 minute time cap B) 50 down ups for time Rest 2 minutes 40 burpees for time Rest 2… Read more »

Outdoor WOD A) 4 sets for quality: 8 goblet reverse lunges into 8 split squats/side. Superset with 30 seconds banded hip circle steps. Rest as needed after each round B)3 rounds for time: Building lap run 15 American kb swings… Read more »

Outdoor WOD A) Every 90 seconds for 8 rounds alternate between 1) 6 hammer curls+8-10 seesaw press + 6 hammer curls (35/25lb) or (50/35lb) 2) 8-10 renegade rows (no pushup!)+ 8-10 banded lat pull downs + 8-10 renegade rows B)… Read more »

Outdoor WOD Ruth Bader Ginsburg Memorial WOD Buy in: 87 second weighted elbow plank Then 3 rounds of 15 thrusters19 hand release pushups 33 lateral hops over bar Then Buy out: 2020 meter row + 27 overhead squatsRx: 95/65lb Rx+:… Read more »

Functional Bodybuilding Warm-up: 2 sets 10/side Kickstand Single Arm Swings 10 Goblet Squats 10 Alt. Quad KB Drag Thrus 20 Quadruped Shoulder Taps A1) Zercher DB Kang Squat: 8-10 reps A2) Quadruped DB Row: 8-10 Reps/arm; Rest 90sec x 3… Read more »

A) 4 sets of: 15-20 banded kb swings + 5 shrimp squats/side + 30 second arch hold Rest as needed between sets B) In 10 minute complete 3 rounds of 20 alt. db snatch (50/35lb)20 box jumps. In remaining time… Read more »