Partner WOD – 30:00 AMRAP 40 Meter Farmer Carry – partner hangs from pull-up bar 40 Meter OH lunge (45/25) – partner holds bottom of squat 40 Meter Wheelbarrow Walk – then switch 40 alt Box Jumps (24/20) 40 KB swings each (80 total per round) – alt every 10 4 Total Tire FlipsRead More
A. OT2:00 for 10:00 – 25’ HSW to Wall, then 5-7 HSPU *sub 5 Wall walk + 10 shoulder taps B. OT2:00 for 10:00 – seated Legless rope climbs Legless Rope Climb (4-6 pulls or rope pull-up) C. 12:00 AMRAP 200 sprint 25 Hollow Rocks 250 Meter RowRead More
A. Single leg KB RDL: 5 – 5 – 5 (5 ea leg, control not for weight), then work up to Wod DL DL weight B. 5 Rounds: 1:00 Assult Bike 1:00 Rest 1:00 5 Deadlift (heavy) + max push-ups 1:00 rest *score AB Cal and Max push-upRead More
A. Push Press 8 – 6 – 4 – 2 B. OTM for 15:00 5 Push Press (115/75) 5 T2B 5 Burpee *if can’t finish, go 4/4/4, then 3/3/3..then turn into AMRAP until time C. 500 row CooldownRead More
A.Power Clean 3 – 3 – 2 – 2 – 1 – 1B. 10:00 Increasing Ladder – 2 PC (155/105, increase by 2 each round) *after each set complete 10 pistols (5/5 each leg) C.Tabata Core (coaches choice-alt different core moves each :20 work)Read More
A. WB Soccer – one game crab, one game bear crawl B. For time: 400 meter run 50 t2b 400 run 50 STOH (115/75) 400 Run C. 3 Rounds: 1:00 Plank + 20 Hollow RocksRead More
A. Reverse tabata: HSPU (strict as long as possible, then kip) B. Reverse tabata: Muscle Ups (ring or bar) C. 100 KB Swings for time: 10/7 Push ups OTM (9:00 CAP) D. OTM – 6:00 sled Push (25 m, heavy, or relay if bigger class)Read More
A. Front Squat 5 – 4 – 3 – 2 – 1 B. “The Admiral” – 3 rounds for time (20:00 CAP): 20 Burpee Pull-ups (10 for scale) 20 Front Squats (M:155/135/115, W:105/95/75) 20 Box JumpsRead More
A. Warm up – mini bands – Work up to Deadlift Weight B. For time: 10 – 8 – 6 – 4 – 2 Deadlift (275/175…heavy singles, 30 total reps) 10 – 20 – 30 – 40 GHD or Ab Mat C. 500 meter Row – Transition D. 5 Hill Sprints, jog back (Monument)Read More
