Strength 20 Rep Max Backsquat *build on last weeks number (week 5 of 6) WOD “DEATH ROW” EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — […]

Strength Every 2 mins for 14 mins (7 sets) perform 1 Squat Clean + 2 Front Squats WOD 4 Rounds for time: 2 Rope Climbs (4 rope Lowers) 150m Run […]

Strength Every 2 mins for 12 mins (6 sets) Perform 3 Deadlifts Partner WOD 18 Min AMRAP Buy in: Each athlete does one tower run 30 Power Snatches 95/65 *Partner […]

“Jules” For Time: Buy In: 100 Double Unders (150 Singles) 5 Rounds: 31 Kettlebell Swings 53/35 20 Goblet Squats 53/35 16 Kettlebell Sit-ups 53/35 Cash Out: 100 Double Unders (150 […]

Strength 20 Rep max Backsquat *build on last weeks weight (week 4 of 6) WOD 6 Rounds 9 Burpee Pull-ups 18/14 Cals on the Assault Bike *rest 2 minutes after […]

STRENGTH Split Jerks Every 90 seconds for 12 mins perform 2 Split Jerks WOD For time: 90/75 Cal Row  70 Wallballs 20/14 50 Toes to Bar 30 Box Jumps 30/24 […]

Strength 15 min workup Squat Cleans and Thrusters *we will take these 15 mins to warmup these two movements WOD 15 min window For time: 15-12-9 Deficit Handstand Pushups 45,25/35 […]

  STRENGTH Bench Press 30 @ 95/55 25 @ 115/75 20 @ 135/85 15 @ 155/95 10 @ 185/105 *9 min cap WOD 4 Rounds For Time: 300m Row 30 Plate Ground […]

Skill 10 min EMOM Odd min: 20 sec L-sit Hold Even min: Handstand Variations Options for the even minute: Handstand Pushups, Handstand walks, 20 sec. Handstand holds etc. -or- Muscle […]

Strength 20 rep max Backsquat *Build on last weeks weight WOD Helen 3 rounds: 400m run 21 Kettlebell Swings 53/35 12 Pull-ups *keep this time for your records