WOD: BTWB! Rx/Compete: AMRAP 18 mins: Deadlifts, Push-ups and Walking Lunges Complete as many rounds as possible in 18 mins of: 5 Deadlifts, 225/145 lbs 10 Push-ups 15 Walking Lunges Compete: 275/175Read More

Function: KB Snatch or Clean A.) 12 min. EMOM 3r/3L – focus on movement  B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40) Perform/RX/Compete: Snatch A.) 12 min. EMOM Pause Pos 2 + Pos 1 + Full Sn. – focus on movement B.) 10 min AMRAP 10 Shuttle burpees 10 DB Snatch (55/40)(70/50)...Read More

Function et all: A.) Muscle Up Progressions False Grip RR – 6×10 Compete: MU – 4×2-5 (no fails) Function: B.) 12-9-6 Dbl KB Power swing (1.5/1) C2B Dips *sub 3-2-1 muscle ups for C2B and dips if they have muscle ups* Perform/RX: B.) 12-9-6 Power Clean (185/115) C2B Dips *sub 3-2-1 muscle ups for C2B and...Read More

Function: A.) Double KB FS – 6×5 B.) 7 rounds 10 Sit-ups 15 Air Squats 10 Step ups (24/20) Perform/RX: A.) Front Squat – 6×5 B.) 7 rounds 7 T2B 7 Pistols 7 Box Jump (24/20) Compete: A.) Front Squat – 6×5 B.) 7 rounds 10 T2B 10 Pistols 10 Box Jump (24/20) Results to BTWB!  Read More

Wod is Here: BTWBRead More

 Function: A.) DKB Press, FS, Lunge 4×3 Lunge each leg B.) 10 min AMRAP 30 DB Snatch 30 KB Snatch 30 Medball Slams (30/20) Max reps Medball ground to shoulder (50/40) Perform/RX: A.) Snatch Balance + 2 OHS 4×3 B.) 10 min AMRAP 30 snatch (75/35) 30 snatch (95/55) 30 snatch (115/75) Max reps snatch...Read More

Perform/RX: A.) RDL’s – 4×5 B.) 4 rounds 10 cal bike 10 push-ups 10 DL (205/125) 10 sit-ups Shuttle sprint <-> 2x Rest as needed between rounds Results to BTWB!Read More

Function: A.) Muscle Ups  B.) 4 rounds 1 min per station, 1 min rest between rounds Pull-ups DB Thrusters Leg raises (hanging or lying) DB Front rack lunges Perform/RX: A.) Muscle Ups B.) 4 rounds 1 min per station, 1 min rest between rounds Muscle ups or C2B Thrusters (95/65) T2B Front rack lunges (95/65)...Read More

These workouts require no equipment; therefore you have no excuses.  Some are simpler than others but we all know what those ‘simple’ workouts turn into real quick.  These WOD’s were snatched from The Traveling WOD; a fantastic resource for you to use while you’re on the road. 10 Rounds For Time: 10 Pushups 10 Sit ups...Read More