WOD Buy in 400m Row 4 Rounds -5 Snatches 135/95 -10 Wallballs 20/14 -15 Evil Wheels w/Bar -20 Push-ups Cash Out 400m Row

Skill/Strength 3-1 minute rounds MAX EFFORT Handstand Push-Ups 1min Rest between sets Scale according to your skill Level WOD For Time -400m Run -30 BEAR COMPLEX 135/95 -400m Run 20 […]

Strength/Skill Back/Front Squat 3×70% 3×80% 3%90 WOD 3 Rounds -40 DB Snatch 45/25 -150ft Lunges w/DB 10 Burpees After each Round!!!!!

Strength/Skill 15min EMOM -Press -Push Press Push Jerk We will start at 75 % and every 5 minutes will go up 5%. WOD 12min AMRAP 2,4,6,8,10….. -Push Press -Box Jump […]

Strength Bench Press 3×70% 3×80% 3×90% WOD 24-21-18-15-12-9-6 -Cal Bike -Push-Ups -Wallballs 20/14

Strength: Shoulder Press 5 @ 65% 5 @ 75% 5 @ 85% WOD: 3 – 8 minute rounds 500/400m Row 400m Run 15/10 Calorie Bike 10 Goblet Squats  (70/53) *1 […]

Strength/Skill: Cleans 5 @ 65% 5 @ 75 % 5 @ 85% WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 […]

Strength: Bench Press *Increase working MAX by 5lbs 5 @ 65% 5 @ 75% 5 @ 85% WOD: ”Tabata This!” Row Air Squat Pull Up Push Up Sit Up *1 […]

Strength: Back Squat *Increase working MAX by 10lbs 5 @ 65% 5 @ 75% 5 @ 85% WOD: 21 – 18 – 15 – 12 – 9 T2B OHS  (95/65) […]

Beat the Heat… it’s… TANK TOP THURSDAY!!! Skill/Strength: Snatch Progression Complex EMOM x 10 Segmented Snatch Pull (1″, Knee, Mid-Thigh) +  Hang Snatch High Pull + Power Snatch + Squat […]