WOD/Blog

DB Thrusters & Run

Dumbbell thrusters and run, you get to pick the load on the thrusters. How often does that happen! This is...

It’s only 3 movements…

Calories, double unders and walking lunges. Some workouts are very simple on the board but they will break you down...

Press & Pull

Handstand push-ups and rope climbs then after we’ll sprint for 25 calories on the rower. There’s a lot more technique...

Hang Squat Snatch

Working up to a heavy single. This means take your time and focus on your form as you work up...

GHD + Run

Does your gym coach your running technique? They should be coaching this just like they would coach rowing technique or...

Short one!

This one should be around 10:00 or less. Any version of the clean is acceptable as well as any version...

Skill & Strength

The benchpress is pretty familiar to most of us but is the dumbbell overhead squat? This is done using 2...

Run + Squat + Pull-up

Hope you took care of your hands during those 150 pull-ups! We don’t have a ton of them but we...

Row + GHD Training

You decided what to do first- GHD work or the row? 5000m or 3.1 miles on the rower and then...

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