A.  10:00 AMRAP for technique, not speed 3-5 strict T2B 3-5 SHSPU 5-7 T2B 5-7 KHSPU *if need to scale do AMRAP for tech of 5 T2B & 5 HSPU B.   5 Rounds for Time 20 meter lunge step 50 Double UnderRead More

A.  Work up to Heavy 3 Rep T-N-G C&J (squat) B.  Complete Work, rest in any time remaining 0:00-10:00 1 mile run 10:00-18:00 30 Clean & Jerk (135/95, Squat) 18:00-24:00 5 rounds: 10 Burpee + 20 Ab Mat SU 24:00-finish 800 Meter RunRead More

A.  “NATE” 20:00 AMRAP 2 Muscle Ups 4 HSPU 8 KB Swings (32/20 kg) B.  Team Relay:  Coaches ChoiceRead More

A.  Work up to heavy OHS B1.  Increasing ladder:  3, 6, 9, 12, 15, 18, 21 OHS (95/65) & C2B Pull-ups Upon completition, REST 2:00 then: B2. Decreasing Ladder:  21, 18, 15, 12, 9, 6, 3 Wallball (20/14) & Hollow RocksRead More

A.  Strength – Strict Press  5 – 5 – 5 B1.  For time: 40 Calorie Row 40 Burpee over Erg Immediately after finish: B2.  6:00 to establish Max S.T.O.H. (rack/blocks) C.  Reverse Tabata “L” Sit – :10 Work/:20 REST – 8 Rounds (start back clock and let them do it on their own)Read More

A.  Back Squat 5 – 5 – 5 – 5 – 5  (after each set:  5 Jump squat) B.  Bent over Row  5 – 5 – 5 – 5 – 5 (after each set: 5 Push-up) C.  3 Rounds: 10 DB Hammer Curl (each arm) 10 Manmakers (Pull-Pull-push up) D.  Strict T2B  5 – 5...Read More

A.  Work Up to Heavy Hang Power Clean B.  Death by:  Hang Power Clean (135/95) & Box Jump (24/20) *when can’t complete on minute, divide last attempted round in 1/2 and continue on minute until 15:00 C.  3 Rounds NFT: 30 Superman 10 Sandbag or Slamball (40/25) Get-upsRead More

A.  Strength – Find heavy DL for day B.  Masters WOD #1 – 20:00 CAP 8 Deadlift (365/255, roughly 80% of 1 RM) 40 GHD (50 ab mat) 80 Double Unders 4 Rope Climb (25 Ring Row) 80 WallBall (20/14) 4 Rope Climb (25 Ring Row) 80 Double Unders 40 GHD (50 ab mat) 8...Read More

Saturday 35:00 Cap – Partner WOD – complete in any order A.  800 Meter Partner Run (hold Killer Rope) 1:00 REST B.  60 Calorie Row (partner hold DL 225/155, alt as needed) 1:00 REST C.  80/60 Calorie Assult (partner hold plank 45/25#, alt as needed) 1:00 REST D.  80 KB Swings (partner hold handstand, alt...Read More

A.  Front Squat  5-5-5 (increasing) B.  4:00 Amrap 10 Front Squat (95/65) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50 burpee penalty for dropping DB after wod*** 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C.  50 Wipers (r+l=1) NFTRead More