A. 20 Rep Front Squat (warm up with set of 5&10) B. 5 Rounds of All Out Effort 10 Cal AB 10 Front Squat (95/65) 10 Burpee over Bar 4:00 REST * 2:00 Delay for each athlete, 3 per bike C. Row CooldownRead More

A. 5 Rds of 3 Wt Pull-Ups + 3-5 Strict Combo B. 3 Rounds 1:00 Cal Row 3:00 AMRAP 10 Ring Push-Up 15 Ab Mat Sit-Up 1:00 Cal Row 2:00 RESTRead More

A. 5 Rounds OT2:00 (WU to heavy Weight, then start) 1 Clean Pull + 1 H.Squat Clean + 1 Squat Clean B. For time: 5-4-3-2-1-2-3-4-5 Squat Clean & Jerk (155/105) *1 Rope Climb after each Set C. Core (Coaches Choice)Read More

A. Deadlift 5-5-3-3-1-1 B. 15:00 AMRAP 25 Cal Row 25 Deadlift (185/125) 25 Double Unders 25 Ring Dip C. MobilizeRead More

Partner WOD 200 WallBalls (20/14) 150 Box Overs (24/20) 100 T2B *one partner runs 400, other works on reps **try to split reps evenly ***can complete in any orderRead More

In Groups of 3, one work/two rest: 10:00 Row for Calories (rotate every 10/8) 10:00 20 Meter Shuttle Runs (rotate after each run) 10:00 AB for Calories (rotate every 8/6) *2-3:00 transition between each interval **this is sprint work for all attemptsRead More

A. Push Press 3 – 3 – 3 – 3 -3 *after each set = 10 Ring Row B. 10:00 AMRAP 10 Push Press (75/55) 15 Ab Mat Situp 20 Weighted Lunge Steps (ea=1, 75/55) C. 5:00 Cool Down (coaches choice)Read More

A. Work up to heavy Front Squat B. 3 Rounds for time: 500 Meter Row 20 Burpee 15 Front Squat (135/95, from ground) C. NFT – 8-10 Rope climb for techniqueRead More

25:00 AMRAP 200 Meter Sandbag Run 20 Push Up 200 Meter Sprint 20 Russian KB Swing (HAP)Read More

A. OHS 5 – 3 – 3 – 1 – 1 – 1 B. For time: 10-9-8-7-6-5-4-3-2-1 OHS (115/75) C2B Pull-ups C. NFT – 5 Rounds: 10 Hollow Rock +10 Superman + 10 Beat SwingsRead More