1A. Bench Press: 10RM Then, 1 x max reps @ 90% 1B. Strict Weighted Pull-ups: 3 x 5 Then… 3 Rounds FOR TIME: 500m Row 30 Sandbag Lunges, 100/75 15 Toes 2 BarRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 3 Ring Muscle Ups 5 Burpee High Box Jumps 7 OHS 135/93Read More

Back Squat: 3 x 10 Then… 12 Min EMOM (4 Rounds) Min 1: Wall Walks Min 2: Rope Climbs Min 3: Cal SkiRead More

Olympic Lift Technique Class with TJ: -Snatch 2 YOYO pulls (below knee) + Snatch 5 sets -Clean 2 YOYO pulls (below knee) + Clean 5 sets Then, to be done as supersets: -Clean Grip RDL 5×5 @100% -Sots Press 5×5 Endurance WOD: OUTSIDE – 18 Min AMRAP 200m Run 5 Kb Swings, 53/35 5 Goblet...Read More

Deja Vu Get as far as possible in 3 Minutes, 6 minutes, 9 minutes, then finish 25 Wall Balls 25 Cal Ski or Row 25 Hang Power Cleans 135/93 25 Front Squats 25 HSPU 25 Bar Muscle UpsRead More

WWPF 200m Med Ball Run Relay, (each run 200m) 30 Snatches, 95/63 (mix reps anyway) 60 Alt Box Jumps, 24/20 300m Med Ball Run Relay, (each run 300m) 30 Snatches, 115/73 (mix reps anway) 60 Planking Burpees 400m Med Ball Run Relay, each run 400m) 30 Snatches, 135/93 60 Burpee Box Jumps, (mix reps anyway)Read More

Amy Greco’s 50th Birthday WOD! Can be done straight through or broken into rounds 50 DB Hang Cleans-1 DB 50 Cal Ski 50 DB Squats 50 Burpees 50 DB Push Press 50 Toes through Rings or T2B 50 DB Lunges 50 Weighted Sit Ups 50 DB Step Ups 50 Barbell Bicep CurlsRead More

a. Bench Press: Establish a 10 Rep Max Then, 1x Max Reps @90% b. Weighted Strict Pullup 3×5 Then….. AMRAP 16 Minutes 200m Sandbag Carry-Hold Any Way 15 C2B Pullups 50 Double UndersRead More

EMOM 10 1 pause clean (2″ off floor) + 1 Hang Clean + Jerk Then… For Time 30 Cleans, 135/93 800m Run 30 Jerks, 135/93 800m RunRead More

Back Squat 10-10-10 Then…. AMRAP 12 Minutes 10 Ring Pushups 10 DB Hang Snatch (Heavy) 10 Cal Ski or BikeRead More