Strength Weighted or Strict Pull ups5 sets of 5**200m run between sets Conditioning “Kelly Rowland”For Time:50/35 Calorie Row3 Rounds of “Kelly”50/35 Calorie Row 1 Round of Kelly:400 Meter Run30 Box Jumps (24/20)30 Wallballs (20/14)Read More

Strength Every 2 Minutes x 5 Sets:  3 Push Jerks Set 1: 60%Set 2: 65%  Set 3: 70% Set 4: 70%Set 5: 70% Conditioning “Beef Jerky”AMRAP 12:21 Kettlebell Swings (53/35)14 Kettlebell Reverse Lunges (53/35) 7 Push Jerks (165/115) Post WOD Midline3 Supersets:1 Minute D-Ball Hold 20 GHD or 30 AbMat Sit-ups Rest 2 Minute Between SetsRead More

Strength EMOM 55 “Touch and Go” Squat Snatches Conditioning “Hop Scotch”5 Rounds:10 Power Snatches (95/65)10 Box Jump Overs (24″/20″)Read More

Strength Pause OHSBuild to heavy 3 with :02 pause at the bottom Conditioning 50-40-30-20-10 Wall Balls (20/14)25-20-15-10-5 Cal BikeRead More

Strength Not for Time:3-6-9-12-15: Unbroken Deadlifts (60%)After each set, 30% of our Max Strict HSPU Conditioning “Trailblazer” 3 Rounds:800 Meter Run80 Double-Unders21 Push Presses (115/85)Read More

Strength 1:00 Light Bike + 60% Max Ring Muscle-Ups1:00 Light Bike + 12 Strict Ring Dips1:00 Light Bike + 50% Max Ring Muscle-Ups1:00 Light Bike + 9 Strict Ring Dips1:00 Light Bike + 40% Max Ring Muscle-Ups1:00 Light Bike + 6 Strict Ring Dips Conditioning “Nowhere Fast”For Time, with a 9:00 Time Cap:50 Power Cleans*On...Read More

Strength “On the 2:00” x 5 Sets:1 Hang Snatch High Pull1 Snatch High Pull1 Hang Squat Snatch1 Squat Snatch Set #1 – 60%Set #2 – 65%Sets #3+4+5 – 70% Conditioning “Hot Sauce” AMRAP 3:0021/15 Calorie Row21 Lateral Burpees over RowerMax Overhead SquatsBarbell – 75/55 lb, 34/25 kgRest 3:00AMRAP 3:0018/13 Calorie Row18 Lateral Burpees over RowerMax...Read More

Strength 3 x 3 Pause Snatch Pull 3 x 3 Snatch High Pulls3 Sets of complex:1 Power Snatch + 1 Squat Snatch Conditioning 2 Rounds:8 Power Snatch (155/105)8 Bar Facing Burpees, Directly into, 2 Rounds:8 Power Snatch (135/95)8 Bar Facing Burpees,Directly into, 2 Rounds:8 Power Snatch (115/85)8 Bar Facing BurpeesRead More

Conditioning Teams of 3, 30 Min Cap800m Sandbag run (50/25)60 Deadlift (115/85)60 Front Squat 60 Push Jerks800m Sandbag run (50/25)50 Deadlifts (135/95)50 Front Squats50 Push Jerks800m Sandbag run (50/25)40 Deadlifts (155/105)40 Front Squats 40 Push Jerks800m Sandbag Run (50/25)30 Deadlifts (175/125)30 Front Squats30 Push JerksRead More

Strength Beast Builder EMOM 7 7 Hang Squat Cleans +1 Push Jerk Descend/Ascend until 1 Hang Squat Clean +7 Push Jerks Conditioning “Meter Maid” for Time 200m Run, 27 Wall Balls (20/14), 27 Box Jumps (24/20) 200m Run, 21 Wall Balls, 21 Box Jumps 200m Run, 15 Wall Balls, 15 Box Jumps 200m Run, 9...Read More