0 – 2:00  Max HSPU (2:00)(advanced strict) 2-3:00 REST (1:00) 3 – 5:00  Max Ring Dips (2:00) 5 – 6:00  REST (1:00) 6:00 – 8:00 Max Push Ups (2:00, chest 2 Deck) 8 – 10:00  REST (2:00) 10 – 20:00  AMRAP (10:00, work on good ROM, don’t count rounds) 3 HSPU (acvanced strict) 5 Ring...Read More

A.  7:00 OTM  1 Power Clean + 1 Hang Squat Clean B.  14:00 for max Reps 40 WallBalls (20/14) 20 Power Clean (135/95) 30 WallBalls 15 Power Clean (155/105) 20 WallBalls 10 Power Clean (185/125) 10 Wall Balls *Max Power Clean in time remaining (205/140) **athletes can choose one weight for P. Cleans acrossRead More

A.  Bench Press  5 – 5 – 5 – 5 – 5 *after each set complete 5 Strict T2B (mod=controlled knee up & down) B.  18:00 Partner WOD – one work/one rest 20 Burpee over Erg (partners split reps) 20 T2B (partners split reps) 200 Meter Row (each partner)Read More

A.  10 – 8 – 6 – 4 – 2 Clean (10:00, like regional Snatch wod) *Increase weights each round, post weights B.  For Max Reps 0:00 – 4:00  20/15 Cal AAB, then max Box Jumps 4:00 – 5:00 REST 5:00 – 9:00  20/15 Cal AAB, then max K2E (knee up modification) 9:00 – 10:00...Read More

A.  HSW Drills/Technique B.  20:00 CAP, score total reps: 800 Meter Run 100′ HSW (Increments of 10′, sub 10 Wall Walks) 600 Meter Run 50 KB Swings (HAP, American) 400 Meter Run *AMRAP in remaining time:  20′ HSW & 10 Swings (HSW=2 reps) C.  5:00 EMOM – :40 Farmer carry/holdRead More

A.  Work up to heavy P. Snatch + OHS (minimum 5 attempts) B.  Pick One b/t B1 & B2 B1.  10:00 AMRAP 5 Power Snatch (athlete choice) 10 OHS B2.  Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) C.  10:00 Death by:  Strict Pull-upsRead More

A.  OT2:00 for 5 Rounds:  3 Deadlift (singles, increasing) B.  14:00 AMRAP 5 Deadlift (base weight on A) 10 Burpee over Bar 15/11 Cal Row C.  Foam Roll (posterior chain)Read More

A.  17.5 – 10 Rounds (40:00 Time Cap): 9 Thrusters (95/65) 35 Double Unders (scaled:  65/45# thrusters & singles) B.  Optional:  5 Rounds NFT: 15 Hollow Rock 15 Superman 10 “V”- Up :30 RestRead More

Class Choice: A.  1-leg BB Romanian Deadlift – 3+ each leg, 4-5 sets *after each set, complete 5 BB Bent Over Row B.  Work up to WOD Weight – Deadlift C.  4 Rounds for time: 10 Deadlift (225/155) 15 Box Jump (24/20) 20 GHD Sit Up (30 Ab Mat) D.  1000 Meter Row or 800...Read More

On a continuous clock (26:00 total): A.  5 Rounds:  200 Meter Sprint + 10 T2B + :30  REST after each at the 10:00 Mark B.  5 Rounds:  250 Row + 10 HSPU + :30  REST after each at the 20:00 Mark C.  6:00 Rope Climb Relay (small groups) *Run to Rope, Modification is one down/up...Read More