Strength: Squat Snatch work to a heavy single for the day WOD: 400m Run 30 Snatches 135/95/65 400m RunRead More

Strength: Bench Press 1 set of max reps with no rest. record reps and weight lifted WOD:  12 MIN AMRAP 25 Double Unders 15 Double Dumbbell Deadlifts (50’s/35’/25s) 25 Double Unders 15 AbMat Sit-upsRead More

WOD: For time: 21-15-9: Power Cleans (115/85/65) Hand Release Push-ups Directly Into… 21-15-9: Push Press (115/85/65) Toes to Bar *core cashout (coach choice)Read More

Strength: Front Squat Build to a Heavy Complex 1 Pausing Front Squat (2 Seconds) 1 Front Squat WOD: 10 Rounds For Time: 15 Wallballs (20/14/10) 200 Meter RunRead More

Just show up!Read More

WOD: 20 MIN AMRAP 4 DB Thrusters 50/35/25 6 TTB 24 DURead More

Strength: Squat Clean and Push or Split Jerk (Work to a heavy single) WOD: For time: Cash in: 400m Row 30 Power Clean and Push Jerks 135/95/65 Cash-out: 400m RowRead More

WOD: 12 MIN EMOM MIN 1: 10 Back Squats 115/85/65 (off the rack) MIN 2: 10 Box Jumps 24/20/16 REST 2 MINS 12 MIN EMOM MIN 1: 10 Pullups MIN 2: 12/10/8 Cal BikeRead More

Skill: HSPU WOD: 3 Rounds for time: 15 Deadlifts 225/155/105 15 HSPUsRead More

Strength: Power Snatch (work to a heavy single) WOD: 3 MIN AMRAP : 200 Meter Run 12 Lateral Barbell Burpees Max Overhead Squats (75/55/45) Rest 3 Minutes 3 MIN AMRAP 200 Meter Run 9 Lateral Barbell Burpees Max Overhead Squats (95/65/55) Rest 3 Minutes 3 MIN AMRAP : 200 Meter Run 6 Lateral Barbell Burpees...Read More