A. Back Squat:  Work up to heavy set of 3 B. For time: 30 Back Squat (225/155, Rack, drop to ground for DL) 15 Deadlift (can increase from BS weight) 50 Push Up 15 Deadlift 30 Cal Row 15 Deadlift C. 50 4-count Flutterkicks – NFTRead More

Partner WOD – One Work/One rest – 30:00 CAP *complete in any order, can jump around movements 150 AB Calories 100 Wallballs 75 Box Jumps 50 HSPU 25 Tire Flips (can flip together if necessary) 10 Rope ClimbsRead More

0-10:00: 3 Rounds 400 Meter Run 15 OHS (95/65) 10:00-20:00: 3 Rounds 20 C2B Pull-ups 20 Push-ups 20:00-30:00: 3 Rounds 20 Weighted Glute Bridges (95/65) 20 GHD Sit-ups (25 Ab Mat) *rest in any time remainingRead More

A. 5 sets – High Hang PC + Hang PC + PC B. 4 Rounds – 3:00 AMRAP / 1:00 Rest (change plates) #1. 3 Power Clean (135/95) & 5 Bar Facing Burpees #2. 3 Power Clean (155/105) & 5 Bar Facing Burpees #3. 3 Power Clean (185/125) & 5 Bar Facing Burpees #4. 3...Read More

A. 20 Rep Back Squat B. 5 Rounds (25:00 Cap) 20 Goblet Squats (hap) 15 Kettlebell Swing (American) 200 Meter Sprint 2:00 REST *GS&KBS unbroken, any drop immediate 4 TGU penalty **WOD intended to be ALL OUT SPRINTRead More

A. Work up to heavy Dead Lift for day B. 21:00 EMOM #1 – 5 Muscle Ups #2 – 5 Deadlift (Heavy) #3 – 50 Double Unders (or :40 attempts/fast singles)Read More

A. Push Press 5 – 5 – 3 – 3 – 1 – 1 B. For time: 500 Meter Row 50 Push Press (95/65) 500 Meter Row 50 T2B 500 Meter Row C. 3:00 Plank AccumulationRead More

A.  6:00 Power Snatch EMOM – 2 OTM (building) B.  Masters Wod #2 (10:00 cap):  12 – 9 – 6 Snatch(Power or squat)(12@135/95, 9@155/105,6@ 185/125) Muscle-up (sub 2x c2b pull-up- 24/18/12..then chin over next) *can modify snatch with one weight C.  Sprint Relay (groups of 4) – no rest b/t distances 200 Meter Relay 100...Read More

A.  Tempo Front Squats:  3 – 3 – 3 – 3 – 3 (:03 Down/:03 in the hole) B.  12:00 CAP 100 Thrusters (75/55) *Each drop = 300/250 Meter Row C. 3:00 – Athletes pick core moves of choice D. MobilizeRead More

#1 – 10 Cal AB OTM for 10:00 *each minute add one calorie **if you can’t finish do :20 work/:40 rest until 10:00 complete #2 – Death by 10 Meter Runs for 10:00 *if you can’t finish OTM sub 10 M #3 – 10:00 of :40 work/:20 rest row for meters *rest 3:00 Between RoundsRead More