A. 5 – 5 – 5 Squat with Partner (Pick b/t OH, FS or BS) B. For time (25:00 CAP) 600 Meter Run 25 Box Over (30/24) 15 Squat of choice (rack, M:185/155/135, W:125/105/95) 3:00 REST 15 Squat of choice (rack, M:185/155/135, W:125/105/95) 25 Box Over (30/24) 600 Meter Run C. NFT – 3-4 Seal...Read More

A.  OT3:00 for 12:00 20/15 Cal Row 20 WallBalls B.  Team Wod 1 C.  Team Wod 2 D. Team Wod 3Read More

A. 0-8:00 “Isabel” 30 Snatch for Time (135/95) *rest in any time remaining B. 8:00-16:00 30 Muscle Ups for time *Modification: 8:00 Amrap – 5 Ring Dip + 5 Ring Row C. 16:00 – 1 Mile Run (or 2000 Meter Row)Read More

A. Gymnastics – work on Pull-up progressions B. Double Under Practice C. For time: 25 – 20 – 15 – 10 – 5 C2B Pull-ups 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups 50 – 40 – 30 – 20 – 10 Double Unders D. Accumulate 2:00 “L” SitRead More

A. Front Squat 3 – 3 – 3 (:03 pause in the hole) B. “Loredo” – 6 Rounds for time (Mod: 6/5/4) 24 Air Squat 24 Push Up 24 Lunge Step (alternating) 400 Meter RunRead More

28:00 EMOM Minute #1 – 15-20 KB Swings Minute #2 – 7-10 Burpee Box Overs (24/20″) Minute #3 – 15 20 KB SDLHP Minute #4 – 1-3 Rope Climbs *use first round as test (stop at :40 unless complete reps)Read More

A. Build up to a heavy Thruster B. For time: (have athletes shoot for 10:00 or below) 21 – 15 – 9 Row for Calories Thrusters (95/65) C. NFT – 3 Rounds 10 Standing 1-arm KB side crunch (each side) 20 Russian Twists (slam ball) (R+L=1)Read More

A.  Strength: DB Bench Press  5 – 5 – 5 – 5 – 5 DB Bent Over Row  10 – 10 – 10 (ea arm) B.  8:00 AMRAP 8 KB Swings (HAP) 8 Burpee Box Overs C.  Tire Flip Race *split teams, race a tire around the 200 loop, alt flips (you can go farther...Read More

A.  5 Rounds (not for score) :30 Back Squat (135/95…can use rack to keep bars off floor) :30 REST :30 Toe-2-Rings :30 REST :30 20 Meter Shuttle Run (5/10/15/20) :30 REST B.  6:00 Rope Climb RelayRead More

On a Running Clock: A.  0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B.  10-20:00 complete “Diane” 21 – 15 – 9 Deadlift (225/155) Handstand Push-ups *rest in any time remaining C.  20-30:00 Row Intervals :30 Sprint / :30 RESTRead More