A. OT5:00 for 25:00 400 Meter Run 1 Rope Climb 10 Strict HSPU (Mod: kip) 1 Rope Climb 30 Double Unders B. HSW Practice or 5 x 10 Meters if you have HSW *rest as needed between attemptsRead More

6:00 AMRAP: 10 KB P. Press (total 5/5)& 2 Tire Flips 2:00 REST 6:00 AMRAP: 20 Russian KB Swings & 25 M Sled Push (Moderate) 2:00 REST 6:00 AMRAP: 20 Lunge Steps & :30 “L” Sit 2:00 REST 6:00 – 1:00 Plank up/downs+:30 RT Plank+:30 LT Plank x 2 (plank up/down= move from high to...Read More

10:00 Row for Calories 10:00 AB for Calories 10:00 TGU 10:00 Run (around box or outside) *at start and every 2:00 complete 5 Burpees for 40:00Read More

A. Power Snatch 3 – 3 – 3 – 3 – 3 (building) B. 5 Rounds for time 12 P. Snatch (75/55) 8 Box Jump (30/24) 4 Ring Muscle Ups C. Foam Roll 4-5:00Read More

A. Front Squat 3 – 2 – 1 – 1 – 1 – 1 – 1 (work up to a max) B. For time: 400 Run 40 Goblet Squats (24/16 kg) 400 Run 40 T2B 400 Run 40 Pistols (alternating)Read More

A. Work SDLHP progressions, then work to a heavy SDLHP B. 10:00 AMRAP 5 Strict HSPU 7 SDLHP (95/65) 40 Double Unders C. 3 x 25 Meter Seal Walk (nft)Read More

A. Work up to a heavy Power Clean + Clean B. 24:00 EMOM Even – 1 Round of Cindy Odd – 5 Power Cleans (185/120) *add 2 reps to Cindy if you can complete under :30Read More

Veterans Day – Hero WOD: “Marston” A. Work up to WOD Deadlift Weight B. Marston – 20:00 AMRAP 1 Deadlift (405/255) 10 T2B 15 Bar Facing Burpee *score rounds+reps+DL weight (Mandatory WB Day) C. MobilizeRead More

A. Work up to a Heavy Clean (squat) & Jerk B. 30 C&J for time (Squat, 75% of A, 7:00 Cap) C. Partner Row: AMRAP in 7:00 *each rep is 250/200 Meters, one work/one rest D. Core NFT: 3 Rounds – 1:00 Plank + 20 Hollow RockRead More

A. Rope Climb Skill Work B. 5 Rounds (Not for Score) – :30 Work/:30 REST #1 – KB Swing (24/16 kg) #2 – Lunge Steps with KB #3 – Rope Climbs #4 – Double UndersRead More