A. DB Bench Press 7 x 3 reps (increasing) B. Arnold Bro Press 5 x 5 reps C. For time: 10 – 1 Row for calorie 1 – 10 Burpee over ErgRead more

Partner WOD – one completes round/one rests 30:00 AMRAP 21 Double Unders (3:1 singles) 14 Front Squats (75/55) 7 Pull-ups 100 Meter SprintRead more

A. “Row-Swing-Run” 3 Rounds of: 500 Meter Row 21 KB Swings (32/20kg) 400 Meter Run B. 100 AB Mat Sit ups for timeRead more

A. 3×3 Banded F Squat (:03 second pause at bottom) B. 3×3 Banded OHS (:03 pause at bottom) On a running clock: C1. 0:00 – 8:00 2 Rounds of: 25 OHS (95/65) & 400 Meter Run *REST any time remaining C2. 8:00 – 16:00 30 – 20 – 10 SDLHP & Weighted Box Step-up (ea=1) *REST any time remaining C3. 16:00 – 24:00 Partner AMRAP One holds plate pinch, one does hollow rock * each break of pinch, rotate. After both go take :30 RESTRead more

A. 21:00 EMOM (7 rounds) #1 – 10 K2E + 30 Double Unders #2 – 3 Tire Flips #3 – 40 Meter Bear Crawl B. Group MobilizationRead more