Strength: Strict Press 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD: AMRAP 5: Buy-In: 30/25/20 Calorie Row Into Max Rounds: 30 Double Unders 15 Front Squats (95/65/45) Rest 5 Minutes AMRAP 5: Buy-In: 25/20/15 Calorie Row Into Max Rounds: 30 Double Unders 10 Front Squats (135/95/75) Rest 5 Minutes AMRAP 5:...Read More

WOD: 20 MIN AMRAP 10 Power Snatches (115/85/65) 20 Overhead Squats (115/85/65) 30 Toes to Bar 40 Single Arm Dumbbell Hang Clean and Jerks (50/35/25) * We’ll alternate arms every 5 reps for this stationRead More

Strength: Deadlift 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD:  5 rounds for time: 30 Push-ups 20 Deadlifts (155/105/85) 10/7/5 Calorie Assault Bike 1 Minute Rest Between Rounds * Your score will be the total time, including rest, it takes to complete the 5 roundsRead More

Strength: Back Squat Wendler Week 3 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD: 12 MIN AMRAP 10 Power Cleans 135/95/65 8 Lateral Barbell Burpees 6 Box Jumps 30/24/10Read More

For total time: Teams of 2 Split reps up as desired 1 works 1 rests Buy in: 800m Row 4 rounds 20 medicine ball thrusters 20/14/10 20 vups 20 medicine ball step ups 30/24/20 20 1 arm DB push Jerks 50/35/20 (switch every 5 reps) Cash out: 800m Row *At some point during the workout...Read More

10 MIN AMRAP 21 Double Unders 200m RunRead More

WOD: For total time: 3 rounds of: 10 Snatches 95/65/45 12 Barbell Facing Burpees Rest 3 mins then do 3 rounds of 10 Bar Muscle Ups 12 Barbell Facing BurpeeRead More

Stregnth: Deadlift  70%x3 80%x 3 90%x 3+ Based off of 90% of 1rm WOD: 12 MIN EMOM MIN 1: 10/8/7 Cal Row MIN 2: 5 HSPU or 15 regular pushups MIN 3: 10 Deadlifts 185/125/105 MIN 4: 10 Box Jumps 24/20/16Read More

WOD: For time: 30-20-10: Power Cleans Front Squats Push Jerks 95/65/45 * Core CashoutRead More

Strength: Back Squat  70%x3 80%x 3 90%x 3+ Based off of 90% of 1rm WOD: For time: 400m Run 25/20/15 Cal Bike 20 Back Squats 95/65/45 20 TTB 25/20/15 Cal Bike 400m RunRead More