Strenght/Skill EMOM for 5 5 Touch and go Squat Cleans Weight should be something heavy enough to be challenging but still be able to perform unbroken WOD AMRAP 4: 27 […]

Skill/Strength: Snatch On The Minute x 10 2 Repetitions *choose a weight that you’re able to handle, yet challenges you WOD: 5 Rounds 15 Power Snatches (75/55) 30 Double Unders […]

Strength: Deadlift 2 x 3 @ 75% 2 x 3 @ 80% 1 x 3 @ 85% WOD: AMRAP 15 10 Deadlifts  (225/155) 15 Calorie Row 20 Wallballs  (20/14)

Strength: Bench Press 2 x 3 @ 75% 2 x 3 @ 80% 1 x 3 @ 85% WOD: AMRAP 15 30 Double Unders 15 Power Cleans  (115/80) 30 Double […]

Strength: Back Squat 2 x 3 @ 75% 2 x 3 @ 80% 1 x 3 @ 85% WOD: Ascending ladder for 10 minutes: 3 Thusters (95/65), 3 Bar Facing […]

Skill: 10 minutes Handstand Push Ups or Handstand Holds WOD: For time: 400m Run, 30 Wallballs (20/14), 30 Box Jumps (24/20) 400m Run, 21 Kettbell Swings (53/35), 12 Pull Ups […]

STRENGTH: Front Squat (6 sets of 2) Sets 1 + 2 @ 80% Sets 3 + 4 @ 85% Sets 5 + 6 @ 90% WOD: 5 rounds 21 Air […]

Strength: Back Squat (2 rounds) 5 reps @ 80% 3 reps @ 84% 1 rep @ 88% *Rest 2:00 between each set of squats WOD: For time: 15 – 12 […]

Skill/Strength Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% then 5×1 to […]

Skill/Strength More Rope Climbs If you have them 10 Rope Climbs If you Don’t have Full Climbs 20 Seated Rope Climb Progressions (Foot Work) or 15 Jumping Rope climb Progressions […]