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 (135/95) Compete: A.) Snatch Balance + 2 OHS 4×3 B.) Open 12.2 10 min AMRAP 30 snatch (75/45) 30 snatch (135/75) 30 snatch (165/100) Max reps snatch (210/120)   Results to BTWB        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) Compete: A.) Muscle Ups False Grip RR – 4×10 MU – 4×2-5 (no fails) 1 attempt max set MU B.) 4 rounds 1 min per station, 1 min rest between rounds Muscle ups Thrusters (95/65) T2B Front rack lunges (95/65) Results to BTWB!    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 10 Squats For Time: 200 Air Squats 10 Rounds For Time: 10 Walking Lunges 10 Pushups For Time: 100 Push-ups 100 Sit-ups 100 Squats For Time: 100 Burpees Feel free to dress festively for these WOD’s.  Because (1) you’re family will already think you’re crazy (2) you’re already in yoga pants and (3) if these two creatures are doing it you probably want in on it. When those excuses start filling your noggin, (<- eggnog joke) reference this list (from Sage The Blog) of affirmations to help you get up and get through it. This Will...Read more