Team Relays!!!Read More

A. Tempo Front Squats  3 – 3 – 3 – 3 #1 – :05 down, #2 – :03 Down, #3 – :01 Down (FOR EACH SET) B. 9:00 AMRAP 7 Push Press (95/65) 7 Front Squats (95/65) C. 3 Rounds NFT: 15 “V” ups + 20 SupermanRead More

A. Work up to heavy 3 Rep Hang Power Clean for day B. For Time: 4 Rounds: 10 H.P.C. (135/95) & 20 Box Jumps (24/20) then: 4 Rounds: 5 Strict Pull-ups & 20 H.R. Push-ups then: 800 Meter RunRead More

A. 12:00 AMRAP 10 KB SDLHP 60 Meter Shuttle Run (10/back/20/back) 10 KB Thruster (5 ea arm) 60 Meter Shuttle Run (10/back/20/back) :30 REST B. 5:00 Sled Relay – 2-3 teams, rotate every 25MRead More

A. Snatch Grip Deadlift+Shrug 3 – 3 – 3 – 3 – 3 B. 6 Rounds :30 Burpee :30 REST :30 Deadlift (185/125) :30 REST :30 Hollow Rock :30 REST C. 5:00 form roll/Banded stretchesRead More

A. Groups of 3 – 5 Rounds (19:00) 1:00 1-arm DB/KB B.O.R. (switch arms at :30) 1:00 Ring Plank Hold 1:00 Farmer Carry 1:00 REST B. Row Race: 7:00, alt every 10 Cal..score total calRead More

A. 0:00 – 8:00 4 Rounds 20 STOH (95/65) 10 T2B *rest in any time remaining B. 8:00 – 16:00 3 Rounds 20 OHS (95/65) 2 Rope Climb (1 mod) 25 M Sled Push *rest in any time remaining C. 16:00 – 24:00 1200 Meter Run Max WallBalls (20/14) in time remainingRead More

5:00 AMRAP 10 Cal Row 20 Double Unders (5:1) 2:00 REST 5:00 AMRAP 10 Ring Dip 10 Ring Row 2:00 REST 5:00 AMRAP 10 Push-Up (HR) 10 GHD SU (20 AB Mat) 2:00 REST 5:00 AMRAP (this not for speed) 10 Superman (:02 Pause) 10 Hip Bridge (:02 pause)Read More

A. Snatch – 5 x HHSn+HSn+Snatch+OHS – squat or power sn) B. 12:00 CAP 40 Snatches (135/95) 40 Pistols (each leg) *workout will be completed in Tabata (:20 work/:10 rest) C. 5:00 Mandatory CooldownRead More

WOD A. Bench Press 10 – 8 – 6 – 4 – 2 B. Strict Press 5 – 5 – 5 (working sets) C. 1-leg RDL (Bar) 3 x 10 reps (each leg) D. Post: 30-40 bar roll-outs OR Endurance WOD A. 20:00 EMOM Odd Minutes – 100 Meter Shuttle (5/10/15/20) Even Minutes – 15...Read More