A.  4 Rounds – Max Reps 1:00  WB (20/14) :30 Rest 1:00 Plank (any break in plank=20 burpees after WOD) :30 Rest 1:00 KB Swing :30 Rest 1:00 Double Unders B.  Tabata Hollow Rock & Superman (alternate, just one round)Read more

Class WOD or Endurance WOD Option A.  Work up to Heavy single Bench Press B.  “Lynne” – 5 Rounds NFT Max Reps BW Bench Press Max Reps Pull-up Rest as needed between Rounds, no rest between PB&PU C.  5:00 Row Cool DownRead more

A.  Back Squat  3 – 3 – 3 (5 Box Jumps after each working set) B.  For time: 20 – 16 – 12 – 8 – 4   Box Jump 10  –  8 –  6 –  4 – 2  Back Squat (M: 225/185/155,W: 145/125/105) 5 – 4 – 3 – 2 – 1   Bar Muscle Up C.  Seal Crawl RelayRead more

A.  25:00 AMRAP 10 Cal Row 20 Meter Lunge Step 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST b/t rounds B.  CoreRead more

A.  6:00 EMOM – 1 Power Clean + 1 Push Press + 1 Push Jerk B.  For time – 18:00 CAP 800 Meter Run 20 Power Clean (135/95) 400 Meter Run 20 STOH 800 Run 20 Clean & JerkRead more