Strength At the 0:00 – 14 (7 each leg) Back Rack Reverse LungesAt the 2:00 – 12 Back Rack Reverse LungesAt the 4:00 – 10 Back Rack Reverse LungesAt the 6:00 – 8 Back Rack Reverse LungesAt the 8:00 – 6 Back Rack Reverse Lunges Conditioning “21 Savage” for Time 75/50 Cal Bike 21 Double...Read More

Strength 5x on the 2:00sBTN Push JerkBTN Split JerkSplit Jerk***55-65% of 1RM Split Jerk Conditioning “Coin Flip” for Time 21-15-9Bar Hops (over and back)SDLHP (95/65)HSPURead More

Conditioning 50/35 Cal RowDirectly into 3 Rounds of Kelly– 400m Run– 30 Wall Balls (20/14)– 30 Box Jumps (24/20)Then, 50/35 Cal RowRead More

Conditioning “4Ever” AMRAP 427/21 Cal on machine of choice27 Burpees27 Chest to Bar Pull-UpsRest 4:00AMRAP 421/15 Cal on machine of choice21 Burpees21 Toes to BarRest 4:00AMRAP 415/12 Cal on machine of choice15 Burpees15 Pull-Ups Post WOD Midline Conditioning Not For Time 30 GHDSU40 AbMat Sit-Ups50 Hollow Rocks40 AbMat Sit-Ups30 GHDSURead More

Conditioning “Its Going Down” for Time21-18-15-12Hang Squat Snatch (75/55)Thrusters (75/55)***after each set 30 DUsRead More

Strength EMOM 55 Touch and Go Clean & JerksStarting at 57-62% Conditioning “Dumbo” 5 RFT15/12 Cal Assault Bike10 DB Thrusters (50s/35s)5 DB Box Step Overs (24/20)Read More

Conditioning “Double Tight” for Time10 Rounds5 Push Ups10 AbMat Sit Ups15 DUsThen 400m Run50 Push Ups100 AbMat Sit Ups150 DUs400m RunRead More

Capacity Builder 5 Rounds of AMRAP 1, rest :3010 Med Ball Squat Cleans (30/20)In time remaining, max Wall Balls Conditioning “Shoot your Shot” AMRAP 1845 Wall Balls (20/14)30/24 Cal Row15 Deadlift (275/185)Read More

Conditioning “Four Eyes”6 Rounds on the 4:00s200m Run10 T2B5-5-4-4-3-3 Hang Squat CleansRead More

Strength Snatch Technique3 Rounds on the 2:00s1 Pause Snatch Balance1 Snatch BalanceSets @ 50, 55, and 60%At the 6:00 mark, EMOM 55 Touch and Go Squat Snatches Conditioning “Over and Out” for Time20 Power Snatch (95/65)20 Lateral Bar Burpees20 OHS (95/65)20 Lateral Bar Burpees20 Squat Snatch (95/65)Read More