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Complete as many rounds as possible in 20 mins of:5 Pull-ups 5 Left Bulgarian Split Squats5 Right Bulgarian Split Squats10 Lying Tricep Extensions10 Seated Dumbbell Bicep Curls30 Jump Ropes Singles/Double Unders

2 rounds, 1 min per station, for max reps of:[ Air Squat + Mountain Climber ]Rest 1 min[ Weighted Step-up + Plank-to-Push-up ]Rest 1 min[ Jump Rope + Knee To Elbow Crunch ]Rest 1 min[ Row Calorie + Skater Jump ]Rest 1 min[ Bear Complex + Banded Knee Raise Hold ] Rotate immediately to the …

4.5.23 Read More »

Tabata DeadliftTabata Hang CleanTabata Front SquatTabata Push PressTabata Dumbbell Floor Press The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.Tabata score is the total reps performed in all of the intervals. Athlete Instructions (1)Noteyou will go from one movement to the next every 20 seconds

For time:Run, 800 m100 Air Squats75 Kettlebell Swings, 53/35 lbs50 Burpees25 Turkish Get-ups, 35/26 lbsRun, 1 mi

WARM UP: [ 10 Kettlebell Swings + 10 Push-ups ] —-, using heaviest weight per set[ 7 Back Squats + 7 Banded Rows ] —-, using heaviest weight per set Strength Workout Superset #1[ 5 Box Squats + 10 Pull-ups ] —-, using heaviest weight per set Rest 1 min Between Superset #2[ 10 Sumo …

3.23.23 Read More »

For time:30 Deadlifts10 Turkish Get-ups, pick load30 Push-ups10 Turkish Get-ups, pick load30 AbMat Sit-ups10 Turkish Get-ups, pick load30 Goblet Squats, pick load10 Turkish Get-ups, pick load150 Jump Ropes10 Turkish Get-ups, pick load

Complete as many rounds as possible in 25 mins of:10 men Maker, pick load20 Dumbbell Deadlifts, pick load30 Alternating Dumbbell Snatches, pick load20 Weighted Lunges, pick load20 Kettlebell Swings, pick load

ProjectFit Base WOD 32x AMRAP 5 mins: Burpee + Lateral Shuffles, Jumping Alternating Lunges, Alternating Bicycle Crunches and 5 moreFor 2 cycles:AMRAP in 5 mins of:4 Burpee + Lateral Shuffles, 6 ft8 Jumping Alternating Lunges12 Alternating Bicycle Crunches16 Kettlebell Swings, pick loadRest 1 min4 Push-ups8 Broad Jump + Backwards Shuffles12 Kettlebell Crunch Press16 Jumping Squats …

03.6.23 WOD Read More »

[ 10 Kettlebell Swings + 10 Push-ups ] —-, using heaviest weight per set[ 7 Back Squats + 7 Banded Rows ] —-, using heaviest weight per set[ 5 Box Squats + 10 Pull-ups ] —-, using heaviest weight per set[ 10 Sumo Deadlifts + 5 Power Cleans ] —-, using heaviest weight per set