3 Rounds (no count, just work) 2:00 Slam Balls (30/20) 1:00 REST 2:00 Shuttle Run (10m/back/20m/back=1) 1:00 REST 2:00 5 Hollow Rock + 5 Superman (back & forth) 1:00 RESTRead More

A. Mini-Murph (Memorial Murph Prep) 800 Meter Run (optional 1 mile) 50 Pull-ups 100 Push Ups 150 Air Squats 800 Meter Run (optional 1 mile) *Run start and finish, break up pull/push/squat in any order B. Mobilize – wall sits/splitsRead More

A. Work up to heavy 3 Rep Hang Power Clean B. 4 Sets – 4:00 AMRAP/1:00 Transition weights 5 Hang Power Cleans (95/65) 5 Bar Facing Burpees 5 Ring Dips *increase your HPC weight each round Score rounds and weightsRead More

A. Strength Press 3 – 3 – 3 Push Press 5 – 5 – 5 B. For max Reps 3:00 Wall Ball (HAP – 10′ target) 3:00 Box Jumps (athlete choice) 2:00 Wall Ball 2:00 Box Jumps 1:00 Wall Ball 1:00 Box Jumps C. Ring of FireRead More

A. 6:00 EMOM – Snatch Pull + Snatch + OHS Combo B. For time (Angie Style) 75 Power Snatch (75/55) 100 Ab Mat Sit ups 125 Double UndersRead More

A. For time: 4 Rounds 21 Calorie Row 15 T2B 9 Strict Handstand Push-up 1:00 REST B. Shoulder Band Stretches (on own)Read More

A. 8:00 Increasing Ladder 4 KB Thrusters (Alt @ 1/2 mark) 1 Rope Climb 8 KB Thrusters 2 Rope Climbs, etc…. 3:00 REST B. 8:00 increasing ladder 4 FR Lunge Steps (using KB) 1 Wall Walk 8 FR Lunge Steps 2 Wall Walks 12 FR Lunge Steps 3 Wall Walks, etc……… C. 500 Meter Row...Read More

A. 6:00 EMOM – 1 Power Clean (Increasing Weight) B. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3 – 2 – 1 Power Clean (M:155/135/115-W:105/95/75) *in b/t each round: 20 Unbroken Double Unders C. NFT: 100 CrunchesRead More

A. 14:00 AMRAP 30 WallBalls (20/14) 200 Meter Run (or 3 Laps) 10 Shoots (over&back=1) B. 4-5:00 on Foam RollersRead More

A. Work up to Deadlift WOD Weight B. OT4:00 for 20:00 400 Meter Row (300 W) 10 Deadlift (pick wt) 15 T2Rings (25 on ground) 20 Bar Jumps (over&back=2)Read More