Week-5 Squat/Front Squat 1×8/1×5 65/70% 1×6/1×4 75/80% 1×4/1×3 85% 1×4/1×3 90% WOD 4 Rounds: -21/15 Calorie Assault Bike -15 Evil Wheels -7 Clean and Jerks (155/105) — OR — Redo […]

Skill/Strength Deadlift 3×2 @ 85% 2×2 @ 90% 2×2 @ 95% WOD -1600 Meter  Run Directly into… 5 Rounds: -24 Calorie Row -16 Pistols (8/side) -12 Strict Handstand Push-ups

Skill/Strength Bench Press 10min AMRAP 10×5/85% right into into MAX Pushups!!!! WOD 3 x 5:00 on / 5:00 off: 100 Double Under Buy-In, followed by AMRAP: Round 1: 12 Front […]

Strength/Skill Week 3 Back/Front Squat 1×8/1×5 –65/60% 1×8/1×5–70% 1×6/1×5–80/75% 1×6/1×5–85/80% WOD 4 Rounds: -21/15 Calorie Assault Bike -15 Toes to Bar -7 Clean and Jerks (155/105)

Strength/Skill Press -3 Reps @ 80% -1 Rep @ 85% -3 Reps @ 80% -1 Rep @ 88% -3 Reps @ 80% -1 Rep @ 91% WOD 5 Rounds of: […]

Skill/Strength Squat/Front 1×10/1×5 60% 1×8/1×5 70/60% 1×8/1×5 75/70% 1×8/1×5 80/70% WOD 5 Rounds, On the 4:00 15 Chest to Bar Pull-Ups 18 Dumbbell Snatches (45/25) 15/12 Calorie Assault Bike

Skill/Strength Snatch 1×8 60% 1×6 70% 1x 70% 1×2 70% WOD For Time: 21 – 15 – 9: -Bike for Calories -Thrusters (95/65) Directly into… 15 – 12 – 9: […]

Strength/Skill WEEK 2 Back/Front Squat -1×10/1×5  60% -1×8/1×5 65/70% -1×6/1×5 70/75% -1×6/1×5 75% WOD AMRAP 10: 10 Hang Squat Snatches (75/55) 30 Double Unders

Skill/Strength Bench Press -3 Reps @ 80% -1 Rep @ 85% -3 Reps @ 80% -1 Rep @ 88% -3 Reps @ 80% -1 Rep @ 91% WOD For Time: […]

Skill/Strength Day 2 Back/Front Squat 1×10/1×5 60% 1×8/1×5 65% 1×8/1×5 70% 1×8/1×5 70% WOD 3 Rounds: -5 Deadlifts (225/150) -10 Handstand Push-ups -20/15 Calorie Assault Bike Directly into… 150′Kettlebell Overhead […]