WOD A. Bench Press 10 – 8 – 6 – 4 – 2 B. Strict Press 5 – 5 – 5 (working sets) C. 1-leg RDL (Bar) 3 x 10 reps (each leg) D. Post: 30-40 bar roll-outs OR Endurance WOD A. 20:00 EMOM Odd Minutes – 100 Meter Shuttle (5/10/15/20) Even Minutes – 15...Read More

A. Tempo Back Squats 5 Sets of 5.5 (:05 down/:05 hold) B. For time: 10-1 KB Swing (24/16kg) Goblet Squats Box Jumps (24/20) C. TGU – 4:00Read More

“Rene” 7 Rounds 400 Meter Run 21 Lunge Steps 15 Pull-ups 9 Burpees *20# Vest – optionalRead More

Surprise Partner WOD!!!!Read More

A. Work up to 1 Rep Max Thruster (no re-dip or moving feet) B. 3:00 Establish Reps for WOD (:30 Work/:30 Rest of ea move) C. 6 Rounds OTM: Min #1 – 10 Thruster (115/75) Min #2 – 10 T2B Min #3 – 10 Burpee over BarRead More

A. Olympic – 1 HPC + 1 P. Clean – 6:00 EMOM (increasing) B. 15:00 AMRAP 3 Power Clean (Heavy-base on EMOM finish weight) 200 Meter Run 1 Rope Climb C. Mobilize- coaches choiceRead More

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 B. Increasing Ladder – 20:00 Double Unders: 10-20-30-40-50-60….etc (3:1 singles) *In between each set: 2 Rounds of “Cindy” 5 Pull-ups / 10 Push-ups / 15 Squats *score DU finishing number C. Cool Down – 500 Meter RowRead More

A1. Olympic – PSnatch from Knee -3 x 3 A2. Snatch Pulls from knee – 3 x 3 (hold extenstion, 60-70% of A1) B. 100 DB Alt Snatch for time (10:00 CAP) *Start with & EMOM – 5 Box Jumps C. Core – 30 “V” – ups – NFTRead More

4 Rounds of: 500 Meter Row 25 WallBall (20/14) 25 Meter Sled Push (or 3 Tire Flips option) 1:00 RestRead More

A. “NATE” 20:00 AMRAP 2 Muscle Ups (Mod: 4 Ring Row& 4 Ring Dip) 4 HSPU 8 KB Swings (32/20 kg) B. Team Relay: Coaches ChoiceRead More