Pause Front Squat: 3 x 3 @ 85-88% Then…. 22.1 Open WOD 15 Min AMRAP 3 Wall Walks 12 DB Snatches, 50/35 15 Box Jumps overs, 24″/20″ *Masters + (Men 35lb/20lb / 24″/20″)Read More

OLYMPIC LIFITNG -2 Clean + 1 Jerk: 5 x 1 @ 80+% -Snatch Grip RDL: 4 x 8 -Overhead Squat: 4 x 4 ENDURANCE 16 Min AMRAP Cash In: 50 KB Swings, 70/53 Then, AMRAP 21 SDHP, 70/53 15 T2Rings 9 Burpees over KB 16 Min AMRAP Cash In: 50/40 Cal Bike 21 Wall Ball...Read More

In Any Order: AMRAP 10 Minutes-2 DBs 10 DB Floor Press 10 DB Push Press 10 DB Front Squat AMRAP 10 Minutes 15/10 Cal Bike 15/10 Cal Ski 15 Burpees AMRAP 10 Minutes 15 GHD Situps 15 Leg Raises 15 Turkish Sit UpsRead More

AMRAP 32 Minutes 40 Bar Muscle Ups (Scale with Pullups) 83/83 Double Under Relay 40 Cal Ski 83/83 Double Under Relay 40 Sandbag Box Step Ups 83/83 Double Under Relay 40 Ring Muscle Ups (Scale with Burpee Ring Pullups) 83/83 Double Under RelayRead More

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