Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Category Archives: Upcoming WOD Previews
Monday 06.16.25
Warm-Up A) 3 Rounds of: 15m High Knees 15m Butt Kickers 150m Run B) 4 Rounds: 8 Dumbbell Snatches 8 Air Squats 8 Ring Rows 8 Air Squats Workout “Two to Tango” For Time: Buy-In 2 Rounds: 12 Power Snatches 75#/55# 12 Burpees Then, 800m Run 60 Wall Balls, 20#/14# 40 Calorie Row 20 Chest-to-Bar …
Sunday 06.15.25
Warm-Up A) 2 Rounds: 30 seconds Bike 15 seconds Rest 30 seconds Row 15 seconds Rest 30 seconds Jump Rope 15 seconds Rest B) 2 Rounds: 15 Good Mornings, with an empty bar 10 Bent Over Rows, with an empty bar 5 Burpees Strength Deadlift 8 @ RPE 6 8 @ RPE 7 8 @ …
Saturday 06.14.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt kickers 10m Lunges 10m Butt Kickers 10m High Knees 100m Sprint Rest 30 seconds B) 3 Rounds: 10 Shoulder Rolls 10 Strict Dumbbell Press 20 Sit-Ups 20 seconds Handstand Hold Strength Push Press 5 @ RPE7 5 @ RPE8 5 @ RPE9x2 sets Strength Tip Objective: …
Friday 06.13.25
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with an empty bar 6 Strict Press 3 Hang Squat Cleans 3 Strict Pull-Ups Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength Tip Objective: build to an RPE …
Thursday 06.12.25
Warm-Up A) 2 Rounds: 12 Calorie Row/ Bike 12 Push-Ups 12 Ring Rows B) 3 Rounds: 16 Russian Swings 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting the movements …
Wednesday 06.11.25
Warm-Up A) 2 Rounds: 5 Kettlebell Windmills Each, side 10 Russian Kettlebell Swings 15 Overhead Squats, with a PVC Pipe B) Every 3 Minutes x 3, with an empty barbell: 3 Snatch High Pull, above the knee 3 Muscle Snatches, above the knee 3 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets …
Tuesday 06.10.25
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Monday 06.09.25
Warm-Up A) 3 Rounds of: 1min Row 12 Wall Balls 6 Push-Ups B) 3 Rounds: 12 Ball Slams 12 Dumbbell Snatches 12 Knee Raises 12 Lunges Workout “Sometimes we do it alone, sometimes we do it together” For Time: Alternating complete 12 Rounds: 12 Wall Balls, 20#/14# 12 Cal Row (6 Rounds each athlete) 6 …
Sunday 06.08.25
Warm-Up A) Every Minute on the Minutes x 8 rounds: Minute 1: 5 Push-Ups 10 Sit-Ups Minute 2: 40 seconds Plank on elbows Minute 3: Row, at a moderate pace B) 3 Rounds: 8 Barbell Press, empty bar 8 Ring Rows 16 Ball Slams Strength Superset A and B then rest 3 minutes A. Strict …
Saturday 06.07.25
Warm-Up A) 2 Rounds: 10 Step-Ups 10 Ring Rows B) 3 Rounds of: 10 Muscle Snatches, below the knee with an empty bar 10 Overhead Squats Rest 30 Seconds 10 Calorie Row Rest 30 Seconds Strength Snatch 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 x 2 sets Strength Tip Objective: …
Friday 06.06.25
Warm-Up A) 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 10 Cal Bike 15 Knee Raises 10 Walking lunges Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …