2 Rounds of: 2:00 20 Burpee, then max DB Snatch 2:00 Rest 2:00 Run 200, then max Slam Balls 2:00 Rest 2:00 100 DU, then max Box Step Ups 2:00 Rest 2:00 25 KB Swings, then max Lunge Steps 2:00 RestRead More

A. Strength Overhead Squat 3-3-3-3-3 B. Wod 20 T2B 20 OHS 20 T2B 30 Front Squats 20 T2B 40 Back Squats 20 T2B   ENDURANCE WOD: 0-10 Minutes: 1 mile run: time remaining max effort KB Swings 10-20 Minutes: 1600M Row: time remaining max effort burpees * Score KB Swings and BurpeesRead More

A.  Weighted Pull-ups – work up to a heavy 3 RM B.  For time: 15 – 12 – 9 Pull-up Box Overs (24/20) Ring Push-up 1:00 REST 800 Meter Run 1:00 REST 9 – 12 – 15 Pull-up Box Overs Ring Push-upRead More

A.  Work up to a heavy Cluster (clean+thruster) B.  3:00 Max Cluster (95/65) 3:00 Max Calorie Row 1:00 REST 2:00 Max Cluster (115/75) 2:00 Max Calorie Row 1:00 REST 1:00 Max Cluster (135/95) 1:00 Max Calorie Row C.  100 Unbroken Ab Mat Sit-ups for TimeRead More

20 Wallball(20/14) 10 Burpees 400 Meter Run 20 Wallballs 10 Burpees 200 Meter Run 4 Rope Climbs 200 Meter Run 20 Wallballs 10 Burpees 400 Meter Run 20 Wallballs 10 BurpeesRead More

A.  Snatch Grip DeadLift – 3 – 3 – 3 (:06 sec return) B.  1:00 Box Jumps (30/24) 1:00 snatch grip DeadLift (form) 2:00 Box Jumps (24/20) 2:00 Hang Power Snatch 3:00 Box Jumps (20/20) 3:00 Power Snatch C.  Band StretchesRead More

“Midline March” 3 Rounds for time of: 25 GHD Sit-ups (mod- 50 ab mat) 50′ Hand Stand Walks (mod- 5 wall walks) 50′ Overhead Walking Lunge Step (155/115)(mod-30 OH lunge step 45/25)Read More

A.  4 Rounds for time: 400 Meter Run 8 Power Cleans (135/95) 6 Muscle-ups B.  NFT – 50 Pistols (alternating legs, working ROM)Read More

A.  Bench Press:  3 – 3 – 3 – 3 – 3 B.  14:00 AMRAP 200 Meter Row 15 Push Ups :30 RESTRead More

A.  Work up to Back Squat Weight B.  21:00 EMOM Minute 1- 5 Back Squat (60-70% of 1 RM) Minute 2 – :40 Toe-2-Rings Minute 3 – :40 Russian KB Swings (HAP)Read More