Strength: Front Squats 5×2 at 85% of 1rm WOD: 3 Rounds for time: 50 Double Unders or 75 Singles 25/20/15 Cal Row 20 Wallballs 20/14/10 10 Front Squats 115/85/65Read More

WOD: For time: 400m Run 21 Power Cleans (155/105/95) 21 Bar-Facing Burpees 400m Run 15 Power Cleans (155/105/95) 15 Bar-Facing Burpees 400m Run 9 Power Cleans (155/105/95) 9 Bar-Facing Burpees *if athletes do not want to they can sub for 500/400/300m row or 50/45/40 cal bike CASHOUT: TABATA CORE WORK Coach ChoiceRead More

Strength: Pressing Complex  Every 2 Minutes x 6 Sets: 3 Push Press 3 Push Jerks WOD: 10 MIN AMRAP 3 Box Jump Overs (24″/20″) 3 Toes to Bar 3 Push Jerks (135/95/85) 6 Box Jump Overs (24″/20″/16) 6 Toes to Bar 6 Push Jerks (135/95/85) … Add 3 Reps Each RoundRead More

COACH CHOICE JUST SHOW UP!Read More

Strength: Thruster (work to a 1rm in 10 min window) *from the ground (not the rack) WOD: 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capRead More

Skill: Hand Stand Pushups WOD: 20 MIM EMOM *Athlete picks any 2-4 movements (weaknesses) to practice over the 20 minutes * pick a small, manageable rep scheme to keep the heart rate down and practice technique *NOT a time to lift heavy weights * example: pullups, HSPU, DU, bike, OHS, WB, Rope climbs *example: odd minute: 2 rope...Read More

Strength: Deadlifts 5×3 at 80% of 1rm  WOD: 21-15-9-6-3 reps of Deadlifts 185/105/95 Box Jumps 24/20/10 PullupsRead More

WOD: 5 MIN AMRAP : 25/20/15 Calorie Row 15 lateral barbell burpees) AMRAP “Macho Man” (135/95) with time remaining Rest 5 Minutes 5 MIN AMRAP : 20/15/10 Calorie Row 10 lateral barbell burpees AMRAP “Macho Man” (155/105) Rest 5 Minutes 5 MIN AMRAP : 15/10/5 Calorie Row 5 lateral barbell burpees AMRAP “Macho Man” (185/135)...Read More

Strength: On the 1:30 x 6 Sets: 1 Power Snatch 3 Overhead Squats WOD: 15 MIN AMRAP 21 Wallballs (20/14/10) 15 Toes to Bar 12 Power Snatches (95/65/55)Read More

COACH CHOICE- JUST SHOW UPRead More