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

Strength Every 90 seconds for 9 mins (6 sets) Perform 6 Push Jerks *focusing on barbell cycling (unbroken reps) WOD 4 Rounds 1 min Wallballs 30/20 1 min Calories on […]

Strength Every 30 seconds for 10 rounds (5 mins) 50m Sprints WOD 3 Rounds: 18 Power Cleans 15 Front Squats 12 Push Jerks RX: 95/65 RX+: 115/85 *8min hard cap […]

Partner WOD For Time: 100 Wallballs 20/14 1,000 Meter Row 100 Burpees Over the Bar 1,000 Meter Row 100 Overhead Squats 95/65 1,000 Meter Row * One Person works at […]

Strength Every 2 mins for 16 mins (8 sets) 1 Power Snatch + 1 Hang Power Snatch WOD 2 Rounds for time: 50 Thrusters 45/35 25 Strict Pull-ups 25 Strict […]