EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then….. 50-40-30-20-10 Double Under Sit Up Wall BallRead More

Bench Press: 4 x 4 *3 sec down / 1 sec pause 1″ above chest / 3 sec up) For Time 60 Cal Row or Ski 21 Power Cleans, 135/93 40 Cal Row / Ski 15 Power Cleans 20 Cal Row / Ski 9 Power CleansRead More

8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock can never touch the ground! Team WOD: 300 Pullups (75pp) 400 Pushups (100pp) 500 Air Squats (125pp) 600 Double Unders (150pp) *400m Run after each movement*Read More

Back Squat (WK 6): Establish a 6RM Then, 2 x 6 Split Squats @ 50% 12 MIN EMOM (4 Rounds) Min 1: KB Swings (rep range: 15-20) Min 2: Target Burpees (rep range: 10-15) Min 3: Rope Climbs (rep range: 1-3)Read More

For Time 3 Rounds 400m Run 10 Jumping Squats, 45/33 4 Wall Climbs 2 Rounds 600m Run 15 Jumping Squats, 45/33 6 Wall Climbs 1 Round 1200m Run 30 Jumping Squats, 45/33 12 Wall ClimbsRead More

Jerk 1-1-1 Then…… PD (To be done like DT)-Happy Birthday to Paul D 5 Rounds 6 Deadlifts 155/103 9 Hang Power Cleans 12 S2OHRead More

0:00 – 13:00 Build to a max clean 15:00 – 30:00 300 Double Unders (mix anyway) 20 Double KB Squat Cleans, 53’s/35’s (switch every 5) 10 Synchronized BMU 31:00 – 36:00 Max Ground 2 OH, 135/93 (mix anyway)Read More

3 Rounds 1000m Row/Ski/Run (Row preference) 200m Farmer Carry 25 Toes to BarRead More

Bench Press: 4 x 5 (no pause) *max push-ups after each set 20 Min AMRAP 30 SA Push Press, 53/35 200m Run 20 Pull-ups 300m Run 10 Deadlifts, 255/173 400m RunRead More

EMOM 10 Minutes 1 Snatch Pull with Pause at top + 1 High Hang Snatch Then….. 5 Rounds- 3 Minutes of Work 90s Rest 15/12 Cal Ski or Bike 14 Alt DB Snatch 50/35 *Max Reps Wall BallsRead More