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Latest Wods

Tequila Sunrise

3 Rounds for Time
25 Russian Kettlebell Swings (70/53 lb)
20/16 calorie Bike
15 Burpees
Wod Type: For Time
Movements: Air Biking/Assault BikingBurpeeKettlebell Swing
Air Biking/Assault Biking WodsBurpee WodsKettlebell Swing Wods

Bay Breeze

Every 2 minutes in 12 minutes
9 Hang Power Cleans (135/95 lb)
12/9 calorie Bike 
Max Double-Unders
Wod Type: For Rounds/Reps (AMRAP)
Movements: Air Biking/Assault BikingCleanDouble-Under
Air Biking/Assault Biking WodsClean WodsDouble-Under Wods

Hump Day

AMRAP in 15 minutes
10 Dumbbell Deadlifts (2x50/35 lb)
15 Sit-Ups
20/15 calorie Assault Airbike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Movements: Air Biking/Assault BikingDeadliftSit-Up
Air Biking/Assault Biking WodsDeadlift WodsSit-Up Wods

Clear the Air

5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups
Wod Type: Benchmark WodsFor Time
Movements: Air Biking/Assault BikingAir SquatSit-Up
Air Biking/Assault Biking WodsAir Squat WodsSit-Up Wods

Air Burpees

For Time
20-18-16-14-12-10-8-6-4-2 reps of:
Calorie Air Bike
Burpee Pull-Ups
Wod Type: For Time
Movements: Air Biking/Assault BikingBurpeePull-Up
Air Biking/Assault Biking WodsBurpee WodsPull-Up Wods

Mikko’s Triangle

EMOM in 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Movements: Air Biking/Assault BikingRow (Rowing)Ski (Skiing on Ski Erg)
Air Biking/Assault Biking WodsRow (Rowing) WodsSki (Skiing on Ski Erg) Wods

Fig Newton

5 Rounds for Time
15/12 calorie Assault Bike
25 AbMat Sit-Ups
10 Dumbbell Overhead Squats (50/35 lb)
Wod Type: For Time
Movements: Air Biking/Assault BikingOverhead SquatSit-Up
Air Biking/Assault Biking WodsOverhead Squat WodsSit-Up Wods

Shaker Cup

AMRAP in 15 minutes
7 Ring Muscle-Ups
20 Dumbbell Walking Lunges (2x50/35 lb)
20 calorie Assault Bike
Wod Type: For Rounds/Reps (AMRAP)
Movements: Air Biking/Assault BikingLungeMuscle-Up
Air Biking/Assault Biking WodsLunge WodsMuscle-Up Wods

The Furnace

10 Rounds for Time
200 meter Run
10 calorie Assault Bike
10 Russian Kettlebell Swings (70/53 lb)

1 minute Rest after each round
Wod Type: For Time
Movements: Air Biking/Assault BikingKettlebell SwingRun/Running
Air Biking/Assault Biking WodsKettlebell Swing WodsRun/Running Wods

Thalamus

3 Rounds for Time
21 Pull-Ups
15/10 calorie Bike
9 Cleans (185/125 lb)

Time Cap: 17 minutes
Wod Type: For Time
Movements: Air Biking/Assault BikingCleanPull-Up
Air Biking/Assault Biking WodsClean WodsPull-Up Wods