A. Strength: 12:00 EMOM 0-4:00 3 Strict Press 4-8:00 2 Push Press 8-12:00 1 Jerk (push or split) B. For time: 50 – 40 – 30 – 20 – 10 WallBall 5 – 4 – 3 – 2 – 1 Rope Climb (20 – 16 – 12 – 6 – 3 Ring row – mod...Read More

A. 3 Rounds For time: 30 Cal Row 30 Slam Balls 50 Double Unders 2:00 REST B. 3 Rounds for time: 20 Hollow Rocks 20 Mountain Climber (R+L=1) C. NFT – 3 x 10 Reverse Hyper (on GHD)Read More

A. Strength – Work up to Heavy OHS for day (rack) B. 4 Rounds for time: 5 lap Run 15 OHS (155/105 or HAP) from ground 30 Ab Mat Sit UpsRead More

A. Bench Press 10 – 10 – 10 B. Death by: 15 Minutes Burpee Box Jumps (divide last rd in 1/2 if can’t finish)Read More

A. Warm-up on Own B. 15:00 Total Time: 1st 9:00 – AMRAP 15 T2B 10 Deadlift (115/75) 5 Power Snatch (115/75) C. Immediately into 6:00 to establish 1RM C&JRead More

Partner WODRead More

A. Warm up to WOD weights B. Work/Rest in time remaining WOD 0:00-6:00 50 Deadlifts (135/95) then 40 AB Mat Sit-ups 6:00 – 12:00 40 Front Squats (135/95) then 40 Ab Mat 12:00-18:00 30 Power Clean (135/95) then 40 Ab Mat C. Cool Down: Bands or Foam 5:00Read More

A. Strength: 5 – 5 – 5 – 5 – 5 Bent over Row B. 12:00 AMRAP 200 Meter Row 20 KB Swings (24/16) 20 Ring Push-ups C. TGU – 4:00Read More

A. WB ladder to find weight, go as far as possible B. For time: 30 Box Jumps (24/20) 3 laps of Box 30 WB (H.A.P.) 3 laps of Box 20 BJ, 3 lap, 20 WB, 3 lap, 10 BJ, 3 lap, 10 WB, 3 lap C. CORE: 50 Hollow Rocks (least sets as possible)Read More

A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly B. 5 Rounds of EMOM: Min 1 – Slam Ball (30/20) Min 2 – Burpee Min 3 – Ring RowRead More