A.  6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B.  “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps C.  500 Meter Easy RowRead More

A.  Handstand Walk Drills – coaches choice B.  6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps  = 600 meter run 150+ reps = 400 meter run C.  After Run:  30/20...Read More

Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) 100 Push-Ups 100 Double Unders 100 Pull-Ups 100 Slam Balls 100 Abmat Sit-upsRead More

A. Technique session: Squat Clean (find WOD Weight) B. For Time: 10 Squat Clean (155/105) 100 Double Unders 8 Rounds: 8 Pull Up + 12 WallBalls (20/14) 100 Double Unders 10 Squat CleansRead More

A. Deadlift: 10 – 8 – 6 – 4 -2 B. 15:00 AMRAP 80 DB Snatch (50/35, alt) 60 HSPU (90 push ups) 40 T2B *max reps DeadLift (275/180) in time remaining C. Cool downRead More

A. Work up to Heavy Bench Press/WOD weight B. 10-1 Bench Press (with partner, +/- 185/125) *immediately after set: SPRINT 10 KB Swings (24/16) & 10 Burpees **each does 10-1, one works / one rests (spots) C. 4 Rounds NFT: 20 Face Pulls & 20 Banded Tricep Ext Or Endurance option for all classesRead More

A. DB OHS 5-4-3-2-1 (each side) B. 5 Rounds for Time: 16 DB OHS (8/8, 50/35) 10 Ring Dip 2 Rope Climb C. NFT: 3 Rounds of 15 Hip Ext (or superman) & 1:00 PlankRead More

A. 10:00 EMOM ODD: 6-8 DB Press (increasing) EVEN: 10-12 Plate Lat & Front Raise B. 10:00 OT 2:00 – Hill Sprint (sprint up/jog back) C. 10:00 Partner Sprints – :30 work / :30 REST (switch) Weighted Box Step UpRead More

A.  7:00 Max Wallballs (20/14) *starting with and EMOM= 5 Deadlift (heavy) B.  7:00 Max Cal Row (with Partner, rotate every 10/8 cal) C.  7:00 Max AAB Calories (with Partner, rotate 10/8 cal) **3:00 REST between sectionsRead More

A.  20:00 AMRAP 15 KB Swings (24/16kg,American) 1 Shuttle Run (5/10/15/20) 15 Ab Mat Sit-up 1 Plate push (1/2 turf & back) 3 Lunge Step combo (front/side/back=1)(each leg) B.  Mobilize legsRead More