A. Pick a Squat (OH/Front/Back) 5 – 5 – 5 B. For time: 800 Meter Run 30 KB Swings (24/16) 30 KB Goblet Squats 800 Meter Run 20 KB Swings (24/16) 20 KB Goblet Squats 800 Meter Run 10 KB Swings (24/16) 10 KB Goblet Squats C. 500 Meter Row CooldownRead More

A. TABATA: 8 rounds of :20 work/:10 REST (1:00 Transition) * Ring Dips * T2B * HS Hold * Weighted Lunge Steps (24kg/16kg KB in each hand) B. Band Stretches – legs and shouldersRead More

A. Work up to Heavy Power Snatch for Day B. 3 Rounds for time: 25 Cal Row 15 Box Jumps (24/20) 10 Power Snatch (135/95) C. MobilizeRead More

For time (27:00 CAP) * Starting with and On every 3:00 – 200 Meter Run In time remaining, complete in order: 60 WallBalls (20/14) 50 GHD Sit-ups (75 with AB Mats) 40 Burpees 30 Strict Pull-upsRead More

A. Deadlift 3 – 3 – 3 – 3 – 3 B. 10:00 AMRAP 5 Hang Power Clean (M:155/135/115, W:105/95/75) 7 H.R. Push-ups C. NFT – 5 sets of :10-:15 “L” sit holds, rest as needed b/tRead More

A. Work Up to Max Thruster (from Rack) B. For time: 50 – 40 – 30 – 20 – 10 Double Unders 25 – 20 – 15 – 10 – 5 Thurster (95/65) REST 2:00 C. NFT – 3 Rounds of: 1:00 Plank + 25 Hollow RockRead More

Relay Style – groups of 4-5 20 Calorie Row 10 Burpee Box Overs (24/20) 2-3 Rope Climbs 20 Slam Balls (30/20) 20 Meter Planche Walk (1/2 and back on Turf) 200 Meter Run (out back door to stop sign) ***Rest until team completes Relay, then go reverse order****Read More

A. Power Snatch + Snatch + OHS: 5 Sets (increasing) B. 2 Rounds for Max Reps: 2:00 Power Snatch (M:135/115/95, W:95/75/65) 2:00 OHS (If can’t OHS wt, AMRAP 5 Front squat + 10 OHS PVC) 2:00 HSPU 2:00 Hollow Rocks 1:00 RESTRead More

A. Warm up to Deadlift WOD Weight B. 5 Rounds For time: 10 Deadlift (275/180) 10 T2B 400 Meter Run C. NFT – 25 bar roll-outsRead More

A. 6:00 EMOM – Clean & Jerk B. Immediately into: 8:00 AMRAP 5 Pull-up 10 Push Up 20 Unbroken DU C. Immediately into: 6:00 EMOM – Clean & Jerk * score average of A&C, AMRAPRead More