A. Push Press 3 – 3 – 3 – 3 -3 *after each set = 10 Ring Row B. 10:00 AMRAP 10 Push Press (75/55) 15 Ab Mat Situp 20 Weighted Lunge Steps (ea=1, 75/55) C. 5:00 Cool Down (coaches choice)Read More

A. Work up to heavy Front Squat B. 3 Rounds for time: 500 Meter Row 20 Burpee 15 Front Squat (135/95, from ground) C. NFT – 8-10 Rope climb for techniqueRead More

25:00 AMRAP 200 Meter Sandbag Run 20 Push Up 200 Meter Sprint 20 Russian KB Swing (HAP)Read More

A. OHS 5 – 3 – 3 – 1 – 1 – 1 B. For time: 10-9-8-7-6-5-4-3-2-1 OHS (115/75) C2B Pull-ups C. NFT – 5 Rounds: 10 Hollow Rock +10 Superman + 10 Beat SwingsRead More

2 Rounds 3:00 EMOM – 10/8 Cal Row 1:00 Transition 3:00 EMOM – 25 Meter Sled Push (heavy) 1:00 Transition 3:00 EMOM – 1-2 Rope Climbs 1:00 Transition 3:00 EMOM 3-5 Tire Flips 1:00 TransitionRead More

A. Hang Squat Clean technique/Build to heavy HSC B. In 20:00: 1 Mile Run Buy-in, AMRAP in time remaining: 15 HSC (95/65) 13 HSC (135/95) 11 HSC (185/125) 9 HSC (225/155) 7 HSC (275/180) 5 HSC (Heavy as possible) *50 Double Unders after each setRead More

A. 4 Rounds of 16′ HSW to wall and 3-4 SHSPU *scale shoulder taps/weight transfer & HSPU B. 12:00 AMRAP 5 SHSPU 10 T2B 20 Pistols (alternating) C. 5 x 3 Armadillo (with partners)Read More

A. Snatch 5 rounds of High Hang PS + Hang PS + Power Snatch B. For time: 21 – 15 – 9 Power Snatch (95/65) Ring Dip C. 3 Rounds NFT: 30 Ab Mat Sit Ups 1:00 PlankRead More

A. Deadlift Technique/Work up to WOD DL Weight B. In 5:00: 50 WB, then Amrap of 4 DL (225/155) + 8 BFburpee C. In 5:00: 40 WB, then Amrap of 4 DL + 8 BFburpee D. In 5:00: 30 WB, then Amrap of 4 DL + 8 BFburpee *3:00 Rest between segments, score one total...Read More

30:00 AMRAP 10 Slam Balls 10 Push Ups 10 Box Jumps (24/20) 200 Meter SprintRead More