EOMOM 14 Minutes Odd Minutes: 45s HS Hold Even Minutes: Clean and Jerk (Increase every minute) Then…… 5 Rounds 10 Thrusters 135/93 10 HSPURead More

Deadlift: 4 x 4 @ 85-90% (3 sec eccentric) Dips: 4 x 8 (3 sec eccentric. Add weight if possible) THEN…. 4 Rounds For Max Reps 1 min Sandbag Ground 2 OS, 100/75 1 min DB Push Press, 50’s/35’s 1 min Rope Climbs 1 min Box Jumps, 24/20Read More

EOMOM 14 Minutes Even Minutes: 30s L Sit or L Hang Odd Minutes: 2 Snatches Then….. AMRAP 18 Minutes 10 Hang Power Snatch 95/63 15 Toes to Bar 15/12 Cal Bike or 300m RunRead More

Pause Front Squat: 3 x 3 @ 80-85% Then… OPEN WOD 19.1 AMRAP 15 MIN 19 Wall Ball Shots, 20/14 (10’/9′) 19 Cal Row or skiRead More

Olympic Lift Technique Class: -1 Clean + 2 Jerk Dips + 1 Jerk- 5 Heavy Sets -EMOM 12 Minutes 1 Snatch Pull with pause in extension + 1 Hang Snatch-increase weight every minute Endurance WOD: Can be done straight through, or broken into rounds 10 Rope Climbs 15′ 20 Wall Climbs 30 Ring Dips 40...Read More

5 Rounds Max reps Bench Press, Men: BW / Women: 3/4 BW Max Pull-ups 400m Run or Row *Rest 2-3 min between RoundsRead More

WWPF – For Time 42 Power Snatches, 95/63 30 Synchronized Wall Ball Shots, 20/14 50 Planking Burpees 30 Power Snatches, 135/83 30 Synchronized Wall Ball Shots 50 Alt Box Jumps 18 Power Snatches, 165/113 30 Synchronized Wall Ball Shots 50 Burpee Box Jumps, (Mix reps anyway)Read More

Tabata- 8 rounds 20 seconds on, 10 seconds rest of each L Sit Hold Dead Hang Handstand Hold Bottom to Bottom Air Squat (Hold at Bottom) Then……. AMRAP 13 Minutes 5 HSPU-Super RX with Chest to Wall HSPU 10 Toes to Bar 20 SA OH Lunge-HeavyRead More

Deadlift: 3 x 6 @ 80-85% (3 sec eccentric) Dip: 3 x 10 (3 sec eccentric / add wt if needed) Then… 3 Rounds: 75 Double Unders 7 Ring MU 10 Deadlifts, 255/173Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… For Time (Happy Birthday Coach Amie): 29 Hang Cleans, 115/83 29 Cal Bike 29 Shoulder 2 OH, 115/83 29 Cal Ski 29 Hang Clean and Jerk, 115/83 29 Cal RowRead More