A. DB BOR 4 x 10 (ea arm) B. 3 Rounds of 3:00 Work / 1:00 REST 7 Box Jumps 7 WallBalls (20/14) *each AMRAP increase the box height C. NFT: 3 x 20 Reverse bar wrist curlRead More

A. Deadlift: 5 – 3 – 1 B. 7:00 Increasing Ladder (2,4,6…) Deadlift (225/155) HSPU REST 3:00 C. 7:00 Increasing Ladder (4,8,12…) Pistol *1 Rope climb after each set D. NFT – 25 Bar Roll-outRead More

A. DB Bench Press 7 x 3 reps (increasing) B. Arnold Bro Press 5 x 5 reps C. For time: 10 – 1 Row for calorie 1 – 10 Burpee over ErgRead More

Partner WOD – one completes round/one rests 30:00 AMRAP 21 Double Unders (3:1 singles) 14 Front Squats (75/55) 7 Pull-ups 100 Meter SprintRead More

A. “Row-Swing-Run” 3 Rounds of: 500 Meter Row 21 KB Swings (32/20kg) 400 Meter Run B. 100 AB Mat Sit ups for timeRead More

A. 3×3 Banded F Squat (:03 second pause at bottom) B. 3×3 Banded OHS (:03 pause at bottom) On a running clock: C1. 0:00 – 8:00 2 Rounds of: 25 OHS (95/65) & 400 Meter Run *REST any time remaining C2. 8:00 – 16:00 30 – 20 – 10 SDLHP & Weighted Box Step-up (ea=1)...Read More

A. 21:00 EMOM (7 rounds) #1 – 10 K2E + 30 Double Unders #2 – 3 Tire Flips #3 – 40 Meter Bear Crawl B. Group MobilizationRead More

A. 7:00 EMOM – 1 Clean Pull + 1 Clean (increasing) B. For Time: “Elizabeth” 21 – 15 – 9 Power Clean (135/95) Ring Dip C. NFT – 3 Rounds 10 DB Wrist Curls (each arm) :30 Handstand Holds/tapsRead More

A. 15:00 AMRAP 10 KB Swings (HAP) 10 Push-Up 10 Ab Mat Sit Up * Every 3 Rounds = 25 Meter Sled Push B. 5:00 TGU – working perfect positionsRead More

A. 5:00 to establish 1 rep max Thruster for the day (rack) B. 5:00 to establish box jump height max for day C. 4 rounds – 3:00 WORK/ 3:00 REST 300 Meter Row (250 W) 15 Thrusters (95/65) *Max Box Jumps (24/20) in time remainingRead More