Strength: Strict Press 15 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: On the 4:00min x 5 Rounds: 15/12/10 Calorie Fan Bike 12 Single Arm DB Hang Power Cleans (50/35/25) 9 Box Jumps (24″/20″) *Must switch arms every 6 reps Score: Slowest round Log times for all 5 roundsRead more

Skill: DB Turkish Getups (10-15 mins) WOD: 20 MIN EMOM MIN 1: 200M Row MIN 2: 4 Turkish Getups (2 per arm) MIN 3: 20 Goblet Squats 53/35/26lbs MIN 4: 20 KB Swings 53/35/26 *start on any station. do not need to go in this order.Read more

Strength: Deadlift 20 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. Share barbells if short on weights. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 10 MIN AMRAP 15 Pullups 10 Lateral Barbell Burpees 5 Deadlifts 185/125/105Read more

WOD: For Time: 5 Rounds of: 30 Double Unders (50 singles is scaled) 10 Push Press (115/85/65) (*should be done unbroken or 2 quick sets) Directly Into… 1 Round of: 30 Push Press (115/85/65) 100 Double Unders (150 singles is scaled) CASHOUT: 1 round NOT for time (5-10 minutes to complete) 15 toe touches to rig 30 Russian Twists with Med Ball 1 min low plankRead more

Strength: Back Squat 20 min running clock find a new 1 rep max. General template to warm up. They do not need to follow this though. 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: Three 3 min AMRAPS with a 1 min rest in b/w each one. 12 MIN total WOD 200M Run Max Wallballs with time remaining 20/14/10 *score is total REPS on WallballsRead more