A.  Bench Press  10 – 10 – 10 (increasing) B.  8 Rounds for Time 200 Meter Run 10 Box Jumps (24/20) 10 T2BRead More

A.  6:00 EMOM – 1 Deadlift+1 HPC+1 PJ (increasing) B.  “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps C.  600 Meter Easy RowRead More

A.  3:00 row for max meters 3:00 Rest B.  6:00 Wallballs (20/14) for max reps…immediately after: 0-74 reps = 1 mile run 75 – 99 reps = 1200 meter run 100 – 124 reps = 800 meter run 125 – 149 reps  = 600 meter run 150+ reps = 400 meter runRead More

Race to 500 Reps – 3:00 to complete each (1:00 REST b/t) 100 Push-Ups 100 Double Unders 100 Pull-Ups 100 Slam Balls 100 Abmat Sit-upsRead More

Partner WOD – 30:00 AMRAP 40 Meter Farmer Carry – partner hangs from pull-up bar 40 Meter OH lunge (45/25) – partner holds bottom of squat 40 Meter Wheelbarrow Walk – then switch 40 alt Box Jumps (24/20) 40 KB swings each (80 total per round) – alt every 10 4 Total Tire FlipsRead More

A.  OT2:00 for 10:00 – 25’ HSW to Wall, then 5-7 HSPU *sub 5 Wall walk + 10 shoulder taps B.  OT2:00 for 10:00 – seated Legless rope climbs Legless Rope Climb (4-6 pulls or rope pull-up) C.  12:00 AMRAP 200 sprint 25 Hollow Rocks 250 Meter RowRead More

A.  Single leg KB RDL: 5 – 5 – 5 (5 ea leg, control not for weight), then work up to Wod DL DL weight B.  5 Rounds: 1:00 Assult Bike 1:00 Rest 1:00 5 Deadlift (heavy) + max push-ups 1:00 rest *score AB Cal and Max push-upRead More

½ Bull – 1 Round 200 Double Unders 50 OHS (135/95) 50 Pull Ups 1 Mile run ***option for Bull (2 Rounds)Read More

A.  Push Press 8 – 6 – 4 – 2 B.  OTM for 15:00 5 Push Press (115/75) 5 T2B 5 Burpee *if can’t finish, go 4/4/4, then 3/3/3..then turn into AMRAP until time C.  500 row CooldownRead More

A.Power Clean 3 – 3 – 2 – 2 – 1 – 1B. 10:00 Increasing Ladder – 2 PC (155/105, increase by 2 each round) *after each set complete 10 pistols (5/5 each leg) C.Tabata Core (coaches choice-alt different core moves each :20 work)Read More