A. Front Squat: 3 – 3 – 3 – 3 – 3 B. 3 Rounds (at each station complete :40 work / :20 rest) * KB Thruster (Right hand – 24/16 kg) * Mountain Climbers *. KB Thruster (left hand) * Ab Mat Sit-up C. NFT – 30 TGU (15 each side)Read More
A. 400 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 800 Meter Run 5 Rounds of: 10 Slam Balls (30/20) 10 Ring Row 400 Meter Run B. NFT – 50 weighted 4-ct FlutterkicksRead More
A. Work up to DeadLift weight B. 5:00 increasing ladder (1/1, 2/2, 3/3…) with 2:00 REST in between #1 – DeadLift (225/155) & Push-up #2 – Push-up & Box Jump (30/24) #3 – Box Jump & DeadliftRead More
A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing) B. 8:00 – Athletes will accumulate as many points as possible completing the following: * Max Clean (Power or Squat, each pound is one point) * GI Jane (each Burpee/Pull- up or GI Jane rep is one point)...Read More
A. Strength Pendlay Row 5-5-5-5-5 B. WOD 1-10 Squat ( Pick a squat- back, front or OH) 10-100 Double under Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc.. C. NFT 500M RowRead More
A. 10:00 to establish 1 RM – Deadlift B. 3 Rounds – 4:00 Work / 2:00 Rest 300 Meter Row 20 STOH (135/95) Max BMU in time remaining *score total BMURead More
For time: 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20) 800 Meter Run 100 Double Unders 100 Crunches 800 Meter Run 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20)Read More
A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat B. 10:00 AMRAP 4 Power Snatch (select weight based on A) 8 T2B 12 Weighted Box Step-ups (alt legs) C. 500 Meter Row cool downRead More
Partner WOD 100 Slamballs 100 Squat Jumps 2000M Row (alt every 250M) 2000M Run ( alt every 200M) * One Partner works at a time. Must complete move before you can move on to the next NFT 100 Partner Slamball Sit-upsRead More
