A. 14:00 AMRAP 40 Ab Mat SU 30 Slam Balls 20 lunge steps (stationery) 10 Burpee B. Partner Row: Max Meters in 8:00 *Switch every 250 MetersRead More

A. Back Squat 5 – 5 – 5 (work up to 80-85%) B. 1:00 max WB (est WOD #, 2-3:00 Rest after test) C. 4 rounds OT3:00 200 meter sprint + UB WB (80% of B) D. 3:00 of Bar Hang (sub time off bar)Read More

A. DB Snatch Ladder (must hit each arm to move on) :20 rotation B. 6:00 AMRAP 8 DB snatch (alternating, 2 – 3 weights below max ladder wt) 10 Push Up C. 6:00 Sled Relay (25M OT1:00) D. 6:00 – 3 Rounds 1:00 Hollow Rock 1:00 SupermanRead More

A. 5 rds OT2:00 (10:00) – 1 Cluster + 1 Jerk B. 16:00 EMOM Odd- 7 Clusters (athletes choice) Even- 5 Strict Pull-up + 7 “V” Up C. Grip: 3 x 1:00 Plate Pinch (Rest as needed bt rds)Read More

A. Establish heavy Power Clean for the day B. 12:00 Time Cap 800 Meter Run 30 Power Clean (70% of A) Max Push Ups in time remaining C. CORE – Coaches ChoiceRead More

A. DB BOR 4 x 10 (ea arm) B. 3 Rounds of 3:00 Work / 1:00 REST 7 Box Jumps 7 WallBalls (20/14) *each AMRAP increase the box height C. NFT: 3 x 20 Reverse bar wrist curlRead More

A. Deadlift: 5 – 3 – 1 B. 7:00 Increasing Ladder (2,4,6…) Deadlift (225/155) HSPU REST 3:00 C. 7:00 Increasing Ladder (4,8,12…) Pistol *1 Rope climb after each set D. NFT – 25 Bar Roll-outRead More

A. DB Bench Press 7 x 3 reps (increasing) B. Arnold Bro Press 5 x 5 reps C. For time: 10 – 1 Row for calorie 1 – 10 Burpee over ErgRead More

Partner WOD – one completes round/one rests 30:00 AMRAP 21 Double Unders (3:1 singles) 14 Front Squats (75/55) 7 Pull-ups 100 Meter SprintRead More

A. “Row-Swing-Run” 3 Rounds of: 500 Meter Row 21 KB Swings (32/20kg) 400 Meter Run B. 100 AB Mat Sit ups for timeRead More