A. 8:00 EMOM: Snatch Pull + Power Snatch (increasing) B. 4 Rounds for time: 5 Muscle Ups 10 Power Snatch (115/75) 50 Double Unders C. 50 Wipers NFTRead More

A. Weigthted Pistol 5 x 5 (ea leg) B. For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run C. 3 x 20 Reverse Hyper (GHD)Read More

A. 3×6:00 AMRAP, 2:00 REST #1- 6 T2B / 12 Push Up #2 – 12 DB Snatch (alt-hap) / 6 T2B #3 – 12 Push Up / 12 DB Snatch B. Ring of FireRead More

A. For Time: 200 Meter Run 50 OHS (95/65)(60 reps with bar only, or front squat) 400 Meter Run 40 Box Jump (24/20) 600 Meter Run 30 OHS (115/75)(40 Reps with bar only or front squat) 800 Meter Run 20 Box Jumps (30/24) B. OLY Wall Sit/splitRead More

A. DeadLift: work up to heavy 5 rep for day B. For time (12:00 CAP): 20 SHSPU (any mod=30 reps) 30 Burpee over Bar 40 Pull-up *EMOM – 5 DeadLift (275/180 ) C. Teams of 3 – 8:00 for max meters F.C. 40 Meter Farmer Carry (HAP) One hold plank One REST *rotate after farmer...Read More

A. EMOT2:00 for 10:00. P Clean + P Press + P Jerk (increasing) B. For Time: 3 Rounds 20 Calorie Row 10 C&J (M:185/155/135/115, W:120/105/95/75) 1:00 REST C. 4:00 Foam Roll/Band StretchesRead More

A. Strength: Front Squat 3 – 3- 3- 3- 3 -3 (from rack, increasing) B. 0-3:00 2 Rounds 10 Wallballs (20/14) 10 Ab Mat Sit-ups 3-6:00 2 Rounds 12/12 6-9:00 2 rounds 14/14 9-12:00 2 Rounds 16/16 Etc…until you can’t finish on the 3:00 C. 500 Meter Row CooldownRead More

A. Establish Group Bench Press weights B. 4 Rounds For Max Reps, Groups of 3 (one work at a time) 1:00 Sled Push (rotate at 25 Meter) 1:00 BW Bench Press (M: ave of 3, W: 70% of Ave of 3) 1:00 Box Overs (24/20, alt after ea box over) 1:00 Rope Climb 1:00 RESTRead More

A. Fran 21 – 15 – 9 Thrusters (95/65), Pull-ups *use weights to finish in +/- 7:00 At 10:00 on the clock: B. 3 Rounds: 100 Double Unders (200 Singles) 50 Ab Mat Sit-ups At 18:00 on the clock: C. 3 Rounds NFT: 10 DB Hammer Curl (ea arm) 10 DB Tricep Kick Backs (ea...Read More

A. 15:00 AMRAP 40 Meter Bear Crawl 40 Meter OH Lunge 20 Meter Shuttle Run (5/10/15/20) 40 Meter Farmer Carry (45/25 Plate Pinch) B. Team Synchronized WORM WOD (entire class together) 20 Deadlift, Shoulder, over head, drop 20 Sync Burpee over WORMRead More