Warm-up 12.10.8 building in intensity and weight Cals AB Deadlifts Push-ups/Burpees WOD PortFit 18.15.12 Deadlifts Burpess over the bar 50/40 cals AB 15.12.9 Deadlifts Burpess over the bar 40/32 [...]

Warm-up Spend 2 minutes on a rower, increasing in intensity Then, 3 rounds 10t bird dogs 10 banded glute bridges 10 banded squats w/tempo 3111 Strength PortFit A1. Back squat – 2/3×5 [...]

Warm-up 1/2 TABATA hollow hold 200m run 1/2 TABATA plank hold WOD 20 min AMRAP 600m run 30 sit-ups Fathom – 20 minutes Gear – low and slow Knots – find your highway gear and [...]

Warm-up 9 min EMOM :20 to :30 of work 1. KBS 2. burpees 3. box jumps 4. cals on AB WOD All tracks 24 min EMOM 1. 20 KBS (53/35#) 2. 8 burpee box jumps 3. 18/15 cals AB 4. Rest Fathom – 24 [...]

Warm-up 2 or 3 rounds :30 of jump rope 10 PVC good mornings 10 PVC dislocates 10 OHS The Port snatch warm-up Strength PortFit The squat snatch – complete 1 rep every 1:30 for 6 to 8 reps. [...]

Thursday  Warm-up 8.10.12 Cals row DB step-ups (total) DB hang cleans (total) WOD All tracks With a partner, complete 50.40.30.20.10 Cals row DB step-ups (total) DB hang cleans (total) Fathom [...]

Warm-up 2 rounds 200m run 10 thoracic rotations 10 banded dislocates 10 banded push-ups Strength PortFit A1. Bench press – 2/3×5 This means 2 sets should be used to build as close to a [...]

Warm-up 400m run Then, 2 rounds of modified Cindy 3 strict pulls 6 push-ups 9 air squats Then, 2 rounds w/an empty bar 10 deadlifts 10 strict press 400m run Then, 2 rounds of modified Cindy 3 [...]

Warm-up Spend 2 minutes on a rower, increasing in intensity Then, 3 rounds 10t bird dogs 10 banded glute bridges 10 banded squats w/tempo 3111 Strength PortFit A1. Front squat – 2/3×5 [...]

Warm-up 2 rounds; 200m run 15 sit-ups 10 wall balls WOD All tracks 5 min AMRAP 400m run 30 sit-ups Max effort wall balls in time remaining Rest 1:30, x4 Fathom – shorter intervals with a [...]